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THE HIP9C.

Yourdifficulty is: Tight Muscle:

Equipment: Starting Position:

Stretching:

Stimulation: Common Errors:

Notes:

Normal Mobility:

Bending your knee when your hip is straight. Standing up.

Muscle that bends hip and straightens knee: l rectus femoris.

Chair back or other support at hand height.

Put left hand on chair for support. Bend upper body sideways to the right and grip right ankle with right hand. Straighten back, left knee and len hip. Then straighten right hip by moving right thigh as far backward possible without arching back - that is, tilt pelvis back by 'pulling ta. between legs’ and pulling lower belly up toward navel.

1.    Puli right 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.    Relax; puli foot as close as possible to buttock, while keeping lower back straight.

4.    Repeat until you feel you can stretch no further and muscles feel tighn Hołd this finał stretch from 15 seconds to a minutę or morę.

Nonę! Stimulating antagonists at back of thigh may cause cramps, and should be avoided.

*    Lower back arched; pelvis not tilted backward.

*    Right hip not straight.

*    Pelvis turned to the right.

*    Lower back bent sideways.

*    Not enough hand support.

1.    This exerci.se may be used when muscle is moderately or extremel> tight.

2.    This exerci.se is almost never done right. To be effective, it must be performed strictly according to instructions, down to the smallesc detail. In most cases, exercises 9A or 9B are recommended instead.

With hip and back straight, you should be able to puli your heel up to touch the buttock.

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