Number 9 exercise in the series…..

• *
• *
• *
• *
• *
• *
• *
• *
• *
• *
• *
• *
• *
• *
• *
• *

This exercise is an addition to [ Exercise No.8 ] . Run Exercise No. 8 and remains in rotation position. Thereafter try contracting the muscles of the lateral higher side and with the arm on the same side try to reach the knee. Remain in this position 2 to 3 seconds. Do 5 to 10 times each side.

Repeat the same movement on the other side.

This exercise is also very important and when you reach this point of exercise (first to third month) you should be already without any pain.

Now we will start with exercises to strengthen the posterior muscles of the lumbar region and try to stretch more the flexor muscles of the knees in exercises number 10.

rotation-lateral-contraction.jpg

Link to:
Introduction
[ 1 Exercise ] - [ 4 Exercise ] - [ 7 Exercise ] – [ 10 Exercise ]
[ 2 Exercise ] - [ 5 Exercise ] - [ 8 Exercise ]
[ 3 Exercise ] - [ 6 Exercise ] – [ 9 Exercise ]