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Preparation:
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Lie comfortably face-up on the ground.
Do not allow your feet to fall outward.
Movement:
Lift your left leg, grabbing the backside of thigh with hands. Gently pull the knee into your chest.
Allow the low back to relax as you hold the knee in this position for 30"-3'.
Maintain a straight-body position from the ankles through the ears.
Lower the leg and switch to the right side.
When stretching always stay in a pain-free range of motion. Careful to not over stretch.
For an alternate version, pull in both knees simultaneously (shown above). Hold this stretch until tension is relieved.
Move SLOWLY!