Dance Anatomy & Kinesiology

225

(continued)

Exercise name
(Method of stretch)

Description

(Technique cues) Progression

Muscle group: Hip extensors
Muscles emphasized: Hamstrings

Joint position: Hip flexion with knee extension

C. Supine hamstring stretch
(Static)

Lie on the back with one knee bent

with the foot on the ground and

the other knee extended. Use the

hands to bring the extended leg up

toward the chest until a stretch is

felt at the back of the thigh.

(Focus on flexing at the hip rather

than the spine and keeping the

back of the lower sacrum in

contact with the floor.)

Variation 1: PNF—While in this

stretch position, contract the

hamstrings by attempting to lower

the top leg back toward the ground

(i.e., hip extension) as the arms

resist the motion.

Variation 2: Perform static or PNF

variation with the extended leg

turned out.

Variation 3: Perform the stretch,

carrying the extended leg to the

side to include a stretch of the

hip adductors as well as the

hamstrings.

1. Bring the top leg closer to the
   chest.


2. Perform with the lower leg
   resting on the floor with the
   knee extended.

Muscle group: Hip extensors
Muscles emphasized: Hamstrings and low back extensors

Joint position: Hip flexion with knee extension and lumbar flexion

D. Sitting hamstring stretch
(Static)

Sit with one knee bent to the side

and the other leg forward with the

knee extended. Lean forward from

the hip until a stretch is felt on the

back of the extended leg.

(Pull the pelvis back on the side of

the outstretched leg, and turn the

torso so that it leans directly over

the outstretched leg; emphasize

flexing the hip joint rather than just

the spine.)

Variation 1: Perform with the

extended leg turned out.

1. Grasp foot or lower leg with the
   hands, and use them to pull the
   torso forward and down over the
   extended leg.


2. Perform with both legs extended
   to the front.


3. Perform with both legs extended
   to the front with one ankle
   crossed over the top of the
   other ankle.

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