Quadruped Rock Back- Knee Flexion Bias, Towel Gapping

HOW: Start by rolling up a towel and placing it behind your knee. The bigger the roll the less bending it will be able to perform. Get into the child's pose position by sitting back on your knees with your toes pushing into the ground and hands on the ground out in front of you. Extend your arms out as you sit as far back as you can comfortably go and hold that position for as long as prescribed. FEEL: You should feel a bigger stretch in the knee with the towel roll and your quadriceps muscles on both thighs. COMPENSATION: Sit straight back onto your heels, don't rotate to either side.
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