In a standing position, find something to hold for balance. Put one straightened leg up on a step or a block. Bend slightly with the opposite knee until you feel a gentle stretch at the back of the thigh of the raised leg. Bend slightly forward from your hips if you need more stretch...
Pro Test:Sit on the bottom edge of a bed. Hug your good knee into your chest, leaving your other leg relaxed. Slowly lean backwards until you are lying down on your back. Let your free leg relax and hang down off the bed and see how much the knee bends without you pushing it. If...
Your Ultimate Destination for Stretching Videos Are you tired of limited mobility, tight muscles, or chronic pain holding you back? These issues can disrupt your life, making simple tasks a challenge and stealing the joy from your favorite activities. Neglecting these problems may result in increase...
Watch:Supine Hamstring Stretch (Towel Hamstring Stretch) for Low Back Pain and Sciatica Relief Video Wall Hamstring Stretch Lie on the floor, with the buttocks against a wall and the legs stretched up against the wall. Try to push the knee as straight as possible. This stretch is usually gen...
Continue to flow between Cat and Cow poses with your breath for 1-2 minutes. 3. Two-Knee Spinal Twist (Jathara Parivartanasana) Supine twist for Lower Back Relief The Two-Knee Spinal Twist gently stretches the back muscles and engages the core muscles, providing relief for lower back discomfo...
Bend the knee of your other leg so that your foot is resting on the floor. Now raise your straight leg toward the ceiling. Focus on keeping your leg straight as you hold your leg high. Then relax your leg back to the floor.
Push the elbow of your right arm down toward the inside of your right foot. Turn your right knee slightly out and hold your left leg in a relaxed position. Repeat this sequence at least 5-10 times on each side. EXERCISE 2: WARM-UP FOR HIPS, QUADRICEPS, HAMSTRINGS AND BACK How to ...
Combined stretches where you stretch the calf and hamstring at the same time can be very uncomfortable. This is because the tendons of the hamstring muscle and gastrocnemius slightly wrap around each other at the back of the knee. These tendons are tightened when the knee is straight making it...
Now straighten the knee, guiding with the strap, with the foot pressing toward the ceiling until it reaches the end of its range of motion. It doesn't need to completely straighten. Now gently pull back with the strap to create a strong stretch for 2 seconds only then bend the knee and...
Squatting down (and getting back up again) Standing on one leg - they work together to keep you balanced If the quadriceps get tight, not only can they limit knee flexion, but they can also pull the kneecap out of position slightly, causing friction at the knee. ...