RECOVERY DRILL, EXERCISE 5: SINGLE-LEG OVER
Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 6-105).
Starting Position: Supine position with arms sideward, palms down, feet together, and head on the ground.
Position 1: On the command, “Ready, STRETCH,” turn the body to the right, bend the left knee to 90 degrees over the right leg, grasp the outside of the left knee with the right hand and pull toward the right. Hold this position for 20-30 seconds.
Starting Position: On the command, "Starting Position, MOVE," assume the starting position.
Position 2: On the command, “Change Position, Ready, STRETCH,” turn the body to the left, bend the right knee to 90 degrees over the left leg, grasp the outside of the right knee with the left hand, and pull toward the left. Hold this position for 20-30 seconds. On the command, “Starting Position, MOVE,” return to the starting position.
Figure 6-105. Single-leg over
- At the starting position, the arms are directed to the sides at 90 degrees to the trunk; the fingers and thumbs are extended and joined.
- In position 1, keep the left shoulder, arm, and hand on the ground.
- In position 2, keep the right shoulder, arm, and hand on the ground.
- Keep the head on the ground throughout the exercise.