How to do it
On your back, rest the right ankle across the left thigh near the knee. Draw the left thigh gently toward the chest until the right buttock stretches; head and pelvis stay down.
Default dose
2 × 30s · each side
This is the library's default dose. Each person's programme is set after assessment, around the grade of their finding and their own conditions and limits.
Muscles involved
- stretching Gluteus maximus
Muscle colours in the animation: orange working, blue stretching, amber holding still. These muscles were measured on the 3D model.
Where it sits in a programme: Lengthen
The second phase is lengthening: stretching a muscle or tissue that has shortened, so the joint regains the range it needs for a better posture.
Which postural findings it is prescribed for
It appears in programmes the tool prescribes after a musculoskeletal assessment.
Take care
- In the acute phase of a fresh injury, this exercise is taken off the programme.
- If the movement causes pain or makes pain worse, stop and contact the clinic or your doctor.
Source
Common practice, no specific study:
- Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109-19.
Review of stretching methods and their dosing in rehabilitation.