// QUAD STRETCH //

VARIATIONS

These options make stretching this muscle group more possible with chair assistance and with different positions.

DK

WITH A CHAIR

1. Stand facing away about 1 foot from the seat of a chair and relax your arms at your sides.

2. Bend your right knee and extend your right leg backward. Place the top of your right foot flat on the seat of the chair and push your pelvis forward. Hold this position for 30 seconds. (Slightly bend your left knee and slightly lower yourself for a deeper stretch.) Repeat these steps with the top of your left foot flat on the seat of the chair.

DK

ON YOUR KNEES

1. Place your knees and the tops of your feet flat on the floor. Relax your arms at your sides.

2. Bend your elbows and place your hands flat on your buttocks. Lower your body to place your buttocks on your heels.

3. Slightly lean backward and lift your chin toward the ceiling. Hold this position for 30 seconds.

DK

ON THE FLOOR

1. Lie on the floor on your left side. Extend your left arm over your head and relax your right arm at your side.

2. Bend your right knee and extend your right leg backward. Grab your right foot with your right hand and push your pelvis forward. Hold this position for 30 seconds. Repeat these steps on your right side and with your left leg extended backward.

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