Mobilisation: knee / hip

Topic
Mobilisation of the joints / dynamic stretching
Auxiliary means
Gymnastikstab mit Gummizug, Schläger (Badminton), Schläger (Smolball), Schläger (Speedminton), Stock (Intercross/Lacrosse), Stock (Nordic Walking), Stock (Unihockey)
Body part
Lower body
Organization

Individual work

Duration (mm:ss)
00:30
Topic description

Lunge, holding the front leg at a right angle between the lower leg and thigh (foot placed flat on the floor), the back leg can be slightly bent (only the tip of the foot touches the floor), one arm supported on the hip (side of the front leg), the other arm holding the aid perpendicular to the floor (aid placed on the floor approximately at the height of the front foot on the side of the leg that is moved backwards). Slowly tilt the front leg outwards in a controlled manner and return to the starting position. After a few repetitions, switch sides (other leg in front in a lunge). The starting position can also be changed by placing the knee of the back leg and the hands on the floor on one side of the front leg.

Material

Pro Tn:
1 stick ► Floorball, Intercrosse/Lacrosse, Nordic Walking
1 racket ► Badminton/Speedminton, Smolball
1 gymnastics stick with elastic

Pictures
QR-Code