If you are looking to help get back the complete range of motion in your hips and legs after an injury or surgery, try the PNF lower extremity D1 pattern.
To perform PNF lower extremity D1:
Standing up, start with your leg in a figure 4 position with your hip flexed and rotated out to the side. Your foot should be flexed and turned inward.
Move your leg down and out with your hip extended and rotated inward. Your foot should now be pointed and outward.
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