autostretching0110

THE KNEE 1.

Yourdifficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation: Common Errors: Normal Mobility:

Bending your knee.

Three of the four muscles of the compound muscle c/uaclriceps femoris: mostly

1    Yastus lateralis but also:

2    yastus intermedius and

3    Yastus medialis.

4    Rectus femoris is not stretched.

Chair with padded seat and cushion to protect knee and shin.

Place right knee and shin on chair seat with foot over edge, left foot cm floor, right hand on chair back.

1.    To protect knee joint, bend right knee by pressing along thigh toward knee. Sit down toward right heel so that stretch is felt in front side cif right thigh.

2.    Press right lower leg against chair seat; hołd for 5 seconds.

3.    Relax; press right thigh toward knee; sit down to limit-maybe a littfc morę.

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

Nonę! Muscles of opposite function - antagonists, in this case the back of your thigh - must not be stimulated, as this can cause cramps.

*    Knee not held down to chair seat.

*    Thigh not pressed toward knee, so that knee takes too much strain.

From this starting position you should have no difficulty touching right buttock to heel.

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