QUADRICEPS
1. Assume the position shown by grabbing
the left foot with the right hand. Pull left foot toward the left buttocks and hold.
Repeat with the other foot.
2. From a standing position, grab the
right leg at the foot with the right hand. Raise the leg until the stretch is
felt, then hold. Repeat with the other leg.
3. Assume position, gently lower the
upper portion of the body to the floor or until stretch is felt, and hold.
Repeat with the other leg.
1. Assume position with the thigh pulled
up to the chest as far as possible. Keep the thigh to the chest as the lower
leg is straightened until a stretch is felt and hold.
2. Assume position shown and gently pull
the right leg toward the head until stretch is felt and hold. The ankle is
flexed which provides more stretch. As you pull the leg toward the body point
the toes and move the hand up toward the ankle. Straighten the opposite leg and
hold for a stretch. Repeat procedure with the opposite leg.
3. Assume position as shown, the left leg
should be pulled under the right. Now grab under the right leg with the right
hand just below the knee and raise the leg until stretch is felt and hold.
1. Assume position shown. Bend the right
leg and lower the body. Keep the left leg straight while the body is being
lowered and keep the feet flat on the floor throughout the exercise. Repeat
with the other leg.
2. Assume the position shown. Be sure the
right knee is even with toes of the left foot. Push the left knee forward with
the chest until a stretch is felt, and hold.
To obtain more stretch, as you push the
knee forward, let the heel come off the floor about an inch. As you push forward
with the heel raised, begin to lower the heel to the floor until as retch is
felt, and hold. Repeat on the other side.
By Dr
Anaam
