Active Leg Lowering
Supine · Back of the thighs
A dynamic stretch for the back of the thighs, moving through a gradually larger range. It can also be used as part of a warm-up.
How longNew to it: 5–10 small movements. Used to it: 10–15 movements, growing a little at a time.How long and how many →
Position and focus
Supine · Back of the thighs
Starting position
Lie on your back, raise the right leg towards the ceiling and support the back of the thigh with the right hand (if you cannot reach, loop a towel around the sole and hold that).
Movement phases
1. Set up
Stretch the left leg along the floor and rest the left hand on the floor.
2. Small movements
Lift the left leg towards the right leg and lower it slowly.
3. Larger range
Make the lift and lower larger, for example pausing for a few seconds just above the floor.
4. Smaller and stop
Make the movement smaller and lower the leg to the floor.
What to check yourself
Check that the lower back stays on the floor and the supported leg does not bend much at the knee.
Adjust the stretch
Easier: Hold the supported leg a little lower and keep the moving knee slightly bent.
Deeper: Pause the lowering leg just above the floor for a few seconds before lifting it.
Caution
Stop if you feel sharp pain, numbness, dizziness, shortness of breath or anxiety. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional first.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
Behm DG et al. Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Appl Physiol Nutr Metab. 2016 ↗
A review comparing the immediate effects of static, dynamic and PNF stretching: long static holds can slightly reduce performance straight afterwards, while short static or PNF stretches can still be part of a warm-up combined with dynamic activity.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions