autostretching0098

THE HIP 11.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Error: Notę:

Normal Mobility:

Moving your legs apart with hips and knees straight and legs turned outward.

Muscles that bend legs, move them together and tum them inward at straight hip:

1    pectineus

2    adductor hrevis

3    adductor longus

4    adductor magnus

5    gracilis.

In extreme position, stretch also affects:

6    semitendinosus

7    semimcmbranosus.

Chair or other suitable support. Socks that slide on floor.

Stand with back straight and legs apart, hands on chair back to stead\ body, legs turned outward to limit.

1.    Slide feet further apart so that stretch is felt in groin and inner sides of thighs.

2.    Tense muscles as if to bring legs together, but don’t move feet; hołd for 5 seconds.

3.    Relax and slide feet outward to limit - maybe a Iittle bit tnore - without arching back.

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

1.    Retain position and slide knees as far apart as possible.

2.    You may also lie on your back and tnove legs apart to limit, resisting with hands on outer sides of thighs.

3.    Hołd either position a few seconds.

* Back not held straight.

This stretch is useful when you want to avoid a kneeling position.

You should be able to stand with your legs at a right angle to each other.

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