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-tibial stretch in sitting

Place yourself beside a low stretcher or table. Keep your right foot flat on the floor and place your left leg on the table, with the knee touching it. Rest your hands on the table, behind your body.

From this position, and supporting yourself on your hands, very slowly bend your body forward, until you notice the tightness behind your left knee. It is important that you make sure that the left leg is constantly stretched (that is, that the knee continues to touch the table). Once you notice the tightness, hold the position for at least 30 seconds. Then turn backward and rest for 30 seconds. Repeat the stretch at least 5 times for each side.

As time progresses, you will be able to bend your trunk more before noticing the tightness behind your knee. Each day you must bend it as much as you are able to without the tightness ever turning to pain.