RECOVERY DRILL, EXERCISE 5: SINGLE-LEG OVER
Purpose: This exercise develops flexibility of the hips and lower back muscles (Figure 8-16).
Starting Position: Supine position with arms sideward, palms down, and 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, and 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, and grasp the outside of the right knee with the left hand and pull toward the left. Hold this position for 20-30 seconds.
Starting Position: On the command, “Starting Position, MOVE,” return to the starting position.
Check Points:
- 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.
- Head remains on the ground throughout the exercise.
Precaution: N/A