2014-08-18

Mini-band reaches

    Place a mini-band around both ankles. The feet should be pointing straight ahead. Next, move the right leg out to the side lightly touching the toes to the floor. Pause and then return to the start position. The next reach is performed in a diagonal (45 degree) direction in the same manner. The final reaching position is straight back. Perform 5-10 repetitions in each direction moving from one to the next (side, diagonal and then back) and returning to the start position each time.

    The goals is to maintain stability in the stance leg and not allow the femur to internally rotate or the hip to adduct toward midline. The motion should be smooth and controlled as opposed to rapid and unsteady with respect to the path and length of the reach. The foot of the moving leg should only lightly touch the ground whereas the stance leg is doing all the work to maintain alignment.

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