autostretching0092

THE HIP 9 B.

Yourdifficulty is:	Bending your knee when your hip is straight. Kneeling.
Tight Muscle:	Muscle that bcnds hip and straightens knee: 1 rectns femoris.
Eąuipment:	Chair, stool, othcr suitable support. Cushion orother soft knee pad.
Starting Position:	Place right knee on cushion. Put left foot on lloor in front: straighten left knee. Use left hand on chair to take weight off lower back and knee. and to aid balance. Reach back and grip right ankle with right hand; don't tum pelvis right, and don't arch your back. Tik pclvis backward ('puli tai! between your legs") and puli lower belly up toward navel.
Stretching:	1.    Straighten right hip and puli foot toward buttock so that stretch is felt along front of right thigh. 2.    Press right foot against puli of hand; hołd for 5 seconds. 3.    Rclax; straighten right hip and puli foot as close as possible to buttock. while keeping lower back straight. 4.    Repeat unlil you feel you can stretch no further and muscles feel tighL Hołd this finał stretch Irom 15 seconds to a minutę or morę.
Stimulation:	Nonę! Stimulating antagonists at back of thigh may cause cramps. and should be avoided.
Cominon Errors:	*    Lower back archcd. *    Right hip not straightcncd. *    Pelvis turned to the right. *    Lower back bent sideways. *    Too much body weight on right knee.
Notes:	1.    This cxcrci.se stretches muscle maximally. Use when muscle is onl> slighlly lightened. 2.    This cxcrci.se may put a lot of strain on knee. 3.    If knee hurts, exerci.se 9A is rccommended instead.
Normal Mobility:	With hip and back straight, you should be able to puli your heel up to, touch the buttock.

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