RECOVERY DRILL, EXERCISE 4: THIGH STRETCH
Purpose: This exercise develops flexibility of the front of the thigh and the hip flexor muscles (Figure 8-15).
Starting Position: Seated position, arms at sides and palms on the floor.
Position 1: On the command “Ready, STRETCH,” roll onto the right side and place the right forearm on the ground, perpendicular to the chest. The right hand makes a fist on the ground with the thumb side up. Grasp the left ankle with the left hand and pull the left heel toward the buttocks and pull the entire leg rearward. Push the left thigh further to the rear with the heel of the right foot. 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,” lie on the left side and place the left forearm on the ground, perpendicular to the chest. The left hand makes a fist on the ground with the thumb side up. Grasp the right ankle with the right hand and pull the right heel toward the buttocks pulling the entire leg rearward. Push the right thigh further to the rear with the heel of the left foot. Hold this position for 20-30 seconds.
Starting Position: On the command, “Starting Position, MOVE,” return to the starting position.
Check Points:
- Keep the abdominal muscles tight throughout this stretch in order to keep the trunk straight.
- Do not pull the heel forcefully to the buttock if there is discomfort in the knee joint.
Precaution: N/A