(KUTV) â€" The gracilis is a muscle that runs along the inner thigh and is responsible for hip adduction and assists with knee flexion. Jeffery Beck, exercise specialist from Intermountain Medical Center suggests completing the following gracilis stretch and strengthening routine twice a week to keep the muscle healthy and strong!
1) Standing Gracilis Stretch: Place your right leg on a raised platform and slightly turn away from your raised leg. Keeping your hips facing forward, slowly bend your opposite leg until you feel a gentle stretch on the inside of your right thigh. Hold for 30 seconds and then switch legs. Do 3 sets of 30 seconds per leg.
2) Seated Gracilis Stretch/Resistance Exercise: Sit on the floor with your feet together, hands on your feet and elbows resting on your inner thighs. Gently press down on your thighs with your elbows until you feel a stretch through the inner thighs. Hold for 5 seconds. Now press up against the elbows with your thighs and hold for 5 seconds. Repeat the process back and forth for 30 seconds. Complete 3 sets of 30 seconds.
3) High Knee Hurdle Walk: Drive your right knee up to the side and then bring it in toward your body as you step forward as if stepping over a hurdle. Repeat the same motion with your left leg. The movement should resemble how a duck walks. Do 3 sets of 10 reps per leg.
0 comentários:
Postar um comentário