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Half-kneeling Hip CARs - Contract-Relax PNF Stretching Protocol
Specification & Key Parameters
4 parameter
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
intermediate |
Equipment
|
None |
Half-kneeling Hip CARs - Contract-Relax PNF Stretching Protocol
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i Instructions
- 1. Starting position: Assume a balanced half-kneeling position (90-degree angles at both knees) on an exercise mat. Posteriorly tilt the pelvis and firmly engage the glute of the trailing leg to lock the lumbopelvic complex and isolate the movement. Keep your torso and pelvis completely locked and stable, preventing any hip shifting.
- 2. Movement execution: Drive the hip to its rotational or abductive end-range barrier (half-kneeling). Apply submaximal isometric resistance for 5-7 seconds, then exhale, relax the tension, and gently expand the active circular pathway.
- 3. Breathing and safety: Breathe rhythmically. Ensure the lumbar spine remains motionless – all movement must originate strictly from the hip socket. If joint clicking occurs, slightly reduce the arc radius.
Physiological Impact
5%
Heart Rate Impact
4%
Muscle Load
4%
Fatigue Level
2%
Recovery Rate
Caloric Benchmarking
Running
400 kcal
Cycling
300 kcal
Swimming
500 kcal
Actual exercise
630 kcal
0 kcal
300 kcal
600 kcal
