autostretching0116

THE KNEE 4.

Yourdifficulty is: Tight Muscle:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Straightening your knee with your lower leg turned inward.

One of muscles that bend knee:

1 biceps femoris, short head

Chair or other suitable support.

Place hands on chair back for support. Bend right knee slightly and tum lower leg and foot inward to limit. Move left leg across and in front of right leg: rest toes and bali of left foot on floor outsidc right foot. Place left calf against shin just below right knee. Straighten right knee to limit.

1.    Straighten left knee to press right knee backward so that stretch is felt at back of right knee. Don't let left foot slide on floor.

2.    Press right knee forward against left leg; hołd for 5 seconds.

3.    Relax, then straighten left knee morę, to press right knee backward to limit - maybe a little bit morę.

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

1.    Stand on left leg.

2.    Tum right foot and lower leg inward to limit and straighten knee.

3.    Hołd position a few seconds.

*    Right lower leg not turned far enough inward.

*    Left foot slides on floor.

Normal Mobility:

With lower leg turned inward, you should be able to straighten your knee until it 'bends backward’ a little.

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