prone knee bend

prone-knee-bend

You may wish to use a small flat pillow underneath your tummy and hips as you do this exercise. Lying flat and relaxed on your front. in a controlled and smooth manner, bend your knee and bring your foot towards your buttock. When you feel either a stretch tension in your leg or back, or any discomfort at all in your back, stop and then lower your foot to the start position. repeat again straight away slowly and smoothly. Perform this exercise on both legs.

How many how often?

Perhaps do this exercise for 30 seconds or so in a steady rhythm , then relax and repeat again before standing up. This can be done at intervals through the day as you find the exercise helps you more.

What is the benefit of this exercise?

To maintain the mobility of soft tissue in the pelvis and leg, especially the femoral nerve and quadriceps muscles. To  help control any symptoms that might be arising from the lumbar nerves.

What can I expect to happen?

You might feel that the tension in your leg and back varies at times from day to day when doing this exercise. You might feel mild and short lasting pins and needles ‘tingling’ in the leg or foot which should settle quickly. This exercise can reduce your overall back and thigh discomfort.

Works best with?

Flexion in lying, lumbar rotation, nerve mobilising exercise , walking.

Watch the prone knee bend neural mobilising video

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