Hamstring Stretch
Sit on the edge of a chair.
Straighten one leg forward, with heel on the ground and toes pointed up. Keep the other foot flat on the floor.
Keeping your back straight, gently lean forward from the hips until you feel a stretch in the back of the outstretched leg.
Hold 10 seconds and release. Repeat with each leg.
StraightLeg Raises
Strengthens the front of your thigh.
Lie on the floor with your elbows directly under your shoulders to support your upper body.
Keep your neck and shoulders relaxed.
Place your leg with the affected knee straight in front of you, and bend the other leg so your foot is flat on the floor.
Tighten the thigh muscle of the straight leg and slowly raise it 6 to 10 inches off the floor.
Hold this position for 5 seconds and then relax and bring your leg to the floor. Repeat for three sets of 10.
Sit-and-Stand
Increases range of motion and strengthens back of thigh and buttocks
Bu hikaye Women Fitness India dergisinin August/September 2020 sayısından alınmıştır.
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Bu hikaye Women Fitness India dergisinin August/September 2020 sayısından alınmıştır.
Start your 7-day Magzter GOLD free trial to access thousands of curated premium stories, and 9,000+ magazines and newspapers.
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