10a is a very important exercise to elongate the posterior structures of the thigh while stabilizing the pelvis in the neutral position.

The exercise also enhances hip flexion and trains for body orientation, balance and control in space.

Bar Position

• Thigh height

• More flexible - higher

• Less flexible - lower

Tempo

• Move - stretch - return - relax -...

Breathing pattern

• Inhale - Starting position.

• Exhale - Movement and stretch phases.

• Inhale - Return and relax phases.

Starting Position

• Place one foot on the bar and flex the knee while tilting the straight body forward from the back ankle.

• At this point, feel the hip flexion end-range.

• Look at an angle slightly down, because the body is tilted forward.

• Keep the body line as tall as possible and the arms relaxed by the body.

• Inhale.

Ensure body alignment

• Keep shoulders wide and back and tall neck (no chin poking).

• Back foot is not rotating out (common issue).

• The pelvis is with no rotation in the neutral position.

• The trunk is symmetric from behind.

• A straight line from the head to the back ankle, observed from all directions.

Movement Phase

• Upon exhalation, extend the top knee, ankle and toes.

• By extending the ankles and toes, the posterior thigh stretch is felt with the knee still flexed. Avoid ankle flexion.

• The body tilts backwards with the movement.

• Push with the heel towards the wall as the knee extends and the body tries to stand as tall as possible.

Stretch Phase

• Continue the exhalation and hold that position for about a second.

• Then ease off the stretch and commence the return movement.

Return Phase

• Inhale and perform the same movement in opposite order:

• Flex the top leg allowing the straight body to tilt forward until the end of hip and knee flexion range.

Relax Phase

• Continue the inhalation.

• Assume the starting posture with the body tilted forward.

• Pause for about a second and consciously relax the muscles in that position.

• Gear the body for the next repetition.