10. Practice test. Testing the thigh and lower leg back muscles
Starting position: lie on your back, arms on the hips
Task: Flexing your left foot, raise the left leg slowly to a vertical position, lower the leg slowly, then repeat in the opposite direction
Possible mistakes:
- one of the knees will be bent
- the pelvis will take off the ground
- the pupil cannot lift their leg to 90 degrees
Exercises which provide practice for stretching the hamstrings
1. Starting position: lie on your back, feet on ground; raise and stretch your left leg, hold the lower leg with your hands, pull the leg to your chest for 20 Counts, than repeat in the opposite direction
2. Starting position: in a squat position with your left leg, stretch your right leg backwards
Count 1-2: do knee dips twice
Count 3-4: bent you left knee, raise your hips, stretch your left leg backward
Count 5-6: change of legs and knee dips twice
Count 7-8: repeat Count 3-4, in the opposite direction.
3. Starting position: stand crosswise to the left, legs widely apart
Slide your legs and go down to a split, crosswise, your arms providing support on both sides
The exercise can be repeated in the opposite direction
4. Starting position: one participant lies on the back, arms to the sides, shoulder high, the partner stand over him/her, legs spread
The lying participant raises his/her leg, the standing participants helps by pulling the leg with his/her hands towards the shoulder