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SERIES 1: QUAD STRETCH /FRONT THIGH STRETCH

 

 PREVENTION OF

  • Patellofemoral Syndrome: Pain under or around the knee cap
  • Patellar Tendinitis / Tendinosis (Jumper’s Knee): pain below the knee cap

 

pelvic-tilts

 Inefficient Set Up:

  1. Over arching of the lower back
  2. Squeezing the heel excessively into the bum
  3. Locking of knee on the standing leg
  4. Knee out to the Side

 

 

pelvic-tilts-lying

 

Buttock Stretch

Efficient Set up:

  1. No excessive back arch
  2. Move the stretching leg back instead of pressing the heel in
  3. Standing leg with knee slightly bent
  4. Knees kept close together

Buttock Stretch