2 / KNEEL­ING HIP FLEXOR STRETCH

Runner's World South Africa - - HUMAN RACE -

Kneel on a pad or pillow, mak­ing sure to keep the thigh of the leg you are kneel­ing on ver­ti­cal.

Tuck your pelvis un­der (see the pos­te­rior pelvic-tilt in­struc­tion in the hip-mo­bil­ity test above). Hold this po­si­tion for three min­utes. To in­crease the stretch, po­si­tion the foot of your kneel­ing leg out to the side a few cen­time­tres (this will ro­tate your thigh in­ward) be­fore mov­ing into a pos­te­rior pelvic tilt.

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