fitness stretching

Raised Leg Knee Flexor Stretch

Fitness Stretching

Raised Leg Knee Flexor Stretch

Knee and Thigh Stretches:

Method:
Stand upright with weight balanced on the left leg. Flex the right hip and place the right leg (with the knee straight) on a table, bench, or other stable object that is approximately the same height as the hips. Bend at the waist, extend your arms over the lower right leg, and lower the head toward the right leg, keeping the right knee as straight as possible. Keep the left knee straight and the left foot pointing in the same direction as the right leg.

Affected Body Part:
Most-stretched muscles: Right gluteus maximus, right semitendinosus, right semimembranosus, right biceps femoris, erector spinae, lower latissimus dorsi, right gastrocnemius.
Lesser-stretched muscles: Right soleus, right popliteus, right plantaris, right flexor digitorum longus, right flexor hallucis longus, right posterior tibialis, left sartorius, left rectus femoris.

To maximize the stretch of the knee flexors, do not bend the knees, tilt the pelvis forward, or curve the back. Also, bend the trunk straight forward as a single unit, keeping it centered over the right leg. Increasing the height of the table or bench by 1 to 2 feet (30 to 61 cm) above the hips will increase the stretch of these muscle groups. You will also start feeling a stretch in some of the left-side muscle groups (sartorius, rectus femoris, vastus intermedius, lateralis, and medialis) as you increase the height of the table.


Hip External Rotator and Back Extensor Stretch
Seated Lower Trunk Extensor Lateral Flexor Stretch
Elbow Extensor Anconeus Stretch
Plantar Flexor and Foot Inverter Stretch
Lower Trunk Lateral Flexor Stretch Arched Back
Recumbent Knee Ankle Shoulder and Back Stretch
Shoulder Flexor and Depressor Stretch
Shoulder Adductor and Extensor Stretch Variation
Seated Lower Trunk Lateral Flexor Stretch
Wrist Ulnar Deviator and Flexor Stretch
Supported One Leg Standing Hip Flexor and Knee Extensor Stretch
Shoulder Adductor and Extensor Stretch
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