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4. Peregangan Quad
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Peregangan Quad (self.com)
Paha depan yang kencang dapat menyebabkan rasa sakit yang terasa seperti berasal dari balik tempurung lutut.
Berbaring di satu sisi.
Jaga agar kaki bagian bawah tetap lurus dan tekuk lutut bagian atas sehingga kaki berada di pantat.
Pegang kaki bagian atas dengan tangan, tarik ke arah pantat. Jaga pinggul tetap stabil sehingga tidak bergoyang ke belakang saat menarik. Tahan selama 30 hingga 60 detik.
Ganti sisi dan ulangi.
5. Side Lunge
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Side Lunge (self.com)
Peregangan ini melatih otot adduktor, yaitu otot di bagian dalam paha yang membantu menstabilkan pinggul. Adduktor yang ketat bisa menyebabkan ketidakstabilan di pinggul dan panggul Anda, dan pada akhirnya lutut.
Terjun ke satu sisi, tekuk lutut dan jaga agar kaki yang berlawanan tetap lurus.
Usahakan agar kaki lurus tetap di lantai sebanyak yang Anda bisa.
Letakkan ujung jari di lantai di depan untuk menyeimbangkan jika membutuhkannya.
Rasakan regangan ini di pinggul dan paha bagian dalam. Tahan selama 30 hingga 60 detik.
Ganti sisi dan ulangi.
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