Extensors / Rotators, Sitting Self-PNF



Sit, back straight, ankle crossed over opposite thigh. Grasp bent knee in both hands. Gently rotate opposite shoulder toward bent knee and pull knee toward shoulder, but use hip muscles to resist pull. Hold ___ seconds. Relax, holding same position, then pull knee closer to shoulder. Hold ___ seconds.
Repeat ___ times per session. Do ___ sessions per day.

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