autostretching0118

THE KNEE 5.

Yourdifficulty is: Tight Muscle:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Straightening your knee with your lower leg turned outward.

Muscle that bends and tums lower leg at knee:

1 popliteus

Chair or other suitable support.

Stand behind chair on right leg, place hands on chair back for suppor. bend right knee slightly and tum lower leg and foot outward to linuL Move left leg across and in front of right leg; rest toes and bali of left fot* on floor outside 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 ai 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 tight. Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Stand on left leg.

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

3.    Hołd position a few seconds.

*    Right lower leg not turned far enough outward.

*    Left foot slides on floor.

Normal Mobility:

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

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