fitness stretching

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Recumbent Hip External Rotator and Hip Extensor Stretch Crossed Leg

Fitness Stretching

Recumbent Hip External Rotator and Hip Extensor Stretch Crossed Leg

Hip Stretches:

Method:
Lie on your back on a comfortable surface. Bend the left leg so that the knee is raised up off the floor while keeping the left foot on the floor. Bend the right knee and cross the right ankle over and just above the left knee. Grasp the left leg just under the left knee with both hands. Pull the left knee along with the bent right knee toward your chest as far as possible until you start feeling a slight stretch (light pain).

Affected Body Part:
Most-stretched muscles on right side of body: Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, lower latissimus dorsi, erector spinae. Lesser-stretched muscles in left leg: Gluteus maximus, gluteus medius.

You can do this stretch while in a sitting position, but it is less effective and more difficult to maintain balance.


Shoulder Adductor Protractor and Elevator Stretch
Shoulder Flexor and Depressor Stretch
Lower Trunk Flexor Stretch Front Lying Position
Standing Toe Extensor Stretch
Neck Flexor and Rotation Stretch
Seated Hip Adductor Stretch
Seated Knee Ankle Shoulder and Back Stretch
Recumbent Knee Ankle Shoulder and Back Stretch
Standing Bent Knee Hip Adductor Stretch
Neck Flexor Stretch
Standing Lower Trunk Flexor Stretch Arched Back
Raised Leg Knee Flexor Stretch
More ...

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