Page 4 - Practical 16

Practical Manual

Practice 5: Knee crank

Method

• Sit in the initial position only and bend the right knee as described in the last
practice.

• Place the hands under the right thigh and interlock the fingers or cross the
arms holding the elbows. Raise the right foot from the ground.
Note
• Rotate the lower leg from the knee in a large circular movement, try to
straighten the leg at the top of the upward movement.

• Rotate 10 times clockwise and anti clockwise.

• Repeat with the left leg.

• Inhale on the upward movements and exhale on the downward movement.

• The upper leg and trunk should be completely still.

Fig. 16.4: Knee crank

Practice 6: Kneecap Contraction

Method

• Stay in initial position only, contract the muscle surrounding the knees and
drawing the kneecap back towards the thigh.

• Hold the contraction for few seconds. Release the contraction and let the
kneecap return to its normal position.

• Practice it for 5 to 10 times.

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