BANDED RECLINING HERO POSE

The banded reclining hero pose is a yoga inspired exercise that stretches the knee extensors. This is an exercise regression of the RECLINING HERO POSE. It is recommended to perform this exercise on a padded and stable surface. Set up a band on a stable object at around shoulder height and loop it around your upper back (just below the armpits). Start in a kneeling position and sit on the floor with both knees bent and your bum sitting between your feet. Begin to recline back with your upper body until your back is fully supported by the floor. Hold the band with your hands for added support. Hold this stretch for up to 30 seconds to complete a repetition. Alternate sides if required.

Muscles involved:

• Superficial front line

  • rectus abominis

  • iliopsoas

    • psoas major

    • iliacus

  • Quadriceps

    • rectus femoris

    • vastus lateralis

    • vastus intermedius

    • vastus medialis

    • vastus medialis oblique

Related conditions:

• quadriceps contracture

• superficial front line hypomobility

• rectus abdominus contracture

• quadriceps myofascial pain syndrome

• hip flexor tendinopathy

• quadriceps tendinopathy

Exercise videos