Ischio-tibial stretches

Cases studies Aims of the exercises Rules for performance of exercises Abdominal exercises Dorsal-lumbar exercises Cervical-dorsal exercises Exercises for glutei and quadriceps Dorsal-lumbar stretches Cervical-dorsal stretches Ischio-tibial stretches Ischio-tibial stretch in supine position Ischio-tibial stretch in sitting position

Ischio-tribial stretch in supine position

Lie on your back ("dorsal decubitus position") with left knee bent and sole of left foot flat on the floor. Stretch the right leg and pull a belt or cable under the sole of the right foot, holding the ends with your hands.

From this starting position, very slowly raise your right leg. The right knee must remain totally stretched and you must raise the leg with the aid of your arms (not only exerting effort with your leg). Once you begin to notice tightness behind your knee, stop raising your leg and hold it at that angle. Hold this position for at least 30 seconds, using your hands and the belt to sustain the weight of your leg. It is important that you make sure that you do not bend your right knee at any time, and that the leg remains fully stretched throughout.

After 30 seconds, lower it slowly, rest for 30 seconds and repeat the movement. You must do it at least 5 times per side.

As time progresses, you will see that you are able to raise your leg a little more each time before noticing the tightness behind your knee. Each day you must raise it as much as possible, making sure that the tightness never turns to pain.