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Knee Exercises with a Partner

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This video will teach you a really simple way to stretch your knees and boost your flexibility with a partner.

For more gentle exercises for older adults, you can find the full program for free on our website at the link below!

You'll need to be lying down for this gentle exercise so take care when doing so. Communicate with one another to optimize your knee stretching. Note that you shouldn't feel any pain in the knee or anywhere else.

Voice-over by volunteer Lizzie Da Costa

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DanBernal - Sikana
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In this video, you will learn how to stretch your muscles at the back of the leg

This exercise is to be done with the help of a partner.

Check your physical ability beforehand with a doctor.

By relaxing these muscles, called the hamstrings, you can expand the range of motion of the hip and knee.

To do this exercise you will need a floor mat..

This exercise is divided in two parts: the positioning and the movement.

First step: the positioning.

In order to safely lie down on the mat, you can watch our video titled: "Lying down on a floor mat with caution"

Lie down on your back with your knees bent and your hands on your stomach.

The partner shoul stand naturally beside the person on the mat.

The next step is the movement.

The partner is the one who will conduct this movement.

The person on the mat will remain inactive after lifting one leg up vertically

Put one hand on the heel and, with the other hand, hold the tip of the foot.

In order for the stretch to be effective, make sure that the knee is not bent.

Very slowly, try to bring the whole leg towards the chest

Communicate with each other to make sure the person on the mat does not experience any pain

In order to stretch further, the partner can point the tip of the foot down, towards the chest. The stretch will be more pronounced in the calf area

As the person on the mat, don't resist it.

Keep your back straight and touching the floor, while at the same time relaxing your shoulders.

Take deep and calm breaths.

Keep the position for 20 seconds.

And slowly bring the leg back down.

Do the same movements with the other leg.

Do the complete exercise twice for each leg.

As the days go by, you will be able to bring the leg closer and closer to the chest . Over to you!


Next video

Sikana - Neck Strength Excercises
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