Multi Positional Tower | Tips & Directions on The Supine Groin Stretch Progressive

Описание: The Supine Groin Stretch Progressive with Tower is a restorative and powerful corrective exercise in the posture alignment therapy catalog.

It promotes an elongation of the hip and groin muscles which creates a positive response throughout the entire kinetic chain, including the upper body.

The Supine Groin Stretch Progressive allows the primary flexors (groin muscles) to return to their proper muscle length tension relationship allowing the pelvis to unlock from fixed positions such as anterior/posterior tilt, elevation and/or rotation.



Directions: Supine Groin Progressive Stretch

1. Lie on your back in the supine groin position with one leg straight out. The foot should be in the foot pedal, placed at the top rung, and the other leg on a block or a chair with the knee bent at 90 degrees. (18-20 inches is the average height for most people. Be sure the whole lower leg is supported)
2. Place your arms out to your sides with palms facing up, and allow the upper body to settle to the floor
3. As you are in this position, your low back will start to soften and the space between you and the floor will diminish. While this is occurring, periodically tighten the thigh (quadriceps muscle) of the straight leg
Do not push your knee posterior down to the floor, but engage the quadriceps to track the knee cap upward (you will feel the knee slightly move posterior as a response but it will not be a strain in the back of the knee).
** Watch that you do not use your gluteal muscles to assist. Simply engage the frontal thigh (quadriceps group)
4. You will most likely notice a muscular contraction or tightening of the muscle (probably, just above the knee). The muscles that cross the pelvis to the hip should not contract or tighten. If they do, you'll need to spend more time here until the primary flexors relax.
5. After you do the thigh test, periodically recheck it again at the next 5 minute point. The contraction should feel higher up the leg this time but does not cross the hip joint.

This can take 5 or more minutes per level. Once the back has lowered and the thigh test is positive, move to the next rung on the tower. Repeat this series until you get to the bottom. Then switch sides.

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