Stretching of knee flexors and hip adductors while sitting
About this exercise
"Stretching of knee flexors and hip adductors while sitting" targets the Miƙa jiki muscle group, suitable for beginners. The main load falls on: Hamstrings, Inner Thighs. No equipment required.
Description
An exercise aimed at increasing flexibility, relieving muscle tension and improving hip joint mobility.
Instructions
Stretching the back surface (knee flexors): Sit down, straighten one leg, bend the other, pressing the foot against the inner thigh. Bend over with your back straight to your outstretched leg, holding the position for 20-30 seconds.
"Butterfly" (adductor muscles): Sit with your back straight, bend your knees, and connect your feet with the soles of your feet together. Pull your heels up to your pelvis. Gently press your elbows on your knees, lowering them to the floor.
Wide angle (leading and rear surfaces): Sit down and spread your straight legs as wide as possible. Do slow forward bends with a straight back.
Muscles worked
Primary
