FunRise with Jacquie - Friday, 19 July 2024
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Episode 97
Although we have used and moved the knee joint this week and focused on the Hip joint, today we are going to focus on more knee mobility and 3 Stretches.
A) The Hamstrings at the back of the legs.
B) The Quadriceps at the front of the thigh bone.
C) The Muscles at the back of the buttocks.
Position: on your back, on the bed or on the floor.
Exercises:
1. Hug the Right knee and stretch the left leg away.
Bend and straighten the Right knee. Reverse.
2. Lie with legs wide apart. Take the knees to the right and feel the stretch over the FRONT of the LEFT THIGH.
3. Log Roll to sitting.
Take Right leg crossing right ankle over left knee. Ensure correct alignment. Lean forward over the legs and feel the STRETCH over the RIGHT BUTTOCKS. Change legs.
4. Sit with knees bent and legs hip distance apart.
Take right leg forward in front of right hip, and right foot toes turned up to the ceiling. Right leg MUST BE STRAIGHT.
Inhale
Exhale and lean forward with straight spine and STRAIGHT RIGHT LEG. You must feel the STRETCH of the Hamstrings at the back of the knee and hip.
Change legs.
Although we have used and moved the knee joint this week and focused on the Hip joint, today we are going to focus on more knee mobility and 3 Stretches.
A) The Hamstrings at the back of the legs.
B) The Quadriceps at the front of the thigh bone.
C) The Muscles at the back of the buttocks.
Position: on your back, on the bed or on the floor.
Exercises:
1. Hug the Right knee and stretch the left leg away.
Bend and straighten the Right knee. Reverse.
2. Lie with legs wide apart. Take the knees to the right and feel the stretch over the FRONT of the LEFT THIGH.
3. Log Roll to sitting.
Take Right leg crossing right ankle over left knee. Ensure correct alignment. Lean forward over the legs and feel the STRETCH over the RIGHT BUTTOCKS. Change legs.
4. Sit with knees bent and legs hip distance apart.
Take right leg forward in front of right hip, and right foot toes turned up to the ceiling. Right leg MUST BE STRAIGHT.
Inhale
Exhale and lean forward with straight spine and STRAIGHT RIGHT LEG. You must feel the STRETCH of the Hamstrings at the back of the knee and hip.
Change legs.