PDFThe muscle work is a concentric-eccentric pattern: the gluteals (seat muscles) and hamstrings in particular work to lift the leg against gravity (concentrically) and to control the reverse movement (eccentrically). The hip flexors and abdominals act to bring the leg forwards and the spine upwards.
Position: On all fours
Action: Bend one hip to bring your knee forwards, and bend your head down so that the knee almost touches your forehead, and your back arches upwards; straighten the leg and extend it upwards behind you, lifting your head up at the same time, so that your back forms a downward curve. Do the movements 3 times on one side without stopping, then put the knee down, and repeat the sequence on the other side.
Note: Avoid pain. Make the movements as smooth as you can, don’t force them. Breathe normally. If your knees hurt, use a cushion under them; if this doesn’t help, don’t do the exercise.
Repetitions and frequency: Do 5-10 of the whole sequence, 1-2 times a day.
After injury: Can be done as soon as pain permits after problems involving the back, abdominal region and hips.
Position: On all fours
Action: Bend one hip to bring your knee forwards, and bend your head down so that the knee almost touches your forehead, and your back arches upwards; straighten the leg and extend it upwards behind you, lifting your head up at the same time, so that your back forms a downward curve. Do the movements 3 times on one side without stopping, then put the knee down, and repeat the sequence on the other side.
Note: Avoid pain. Make the movements as smooth as you can, don’t force them. Breathe normally. If your knees hurt, use a cushion under them; if this doesn’t help, don’t do the exercise.
Repetitions and frequency: Do 5-10 of the whole sequence, 1-2 times a day.
After injury: Can be done as soon as pain permits after problems involving the back, abdominal region and hips.
