Hip Stretches

Seated Groin Stretch: Sit on the floor with the back against the wall. The soles of the feet meet on the ground in front of the groin with the knees pointing out. Push down on the knees with the hands, while keeping the elbows close to the side of the body and the neck and Trapezius muscles are kept relaxed. Relax the inner thigh muscles so they can be stretched for 20 seconds. Repeat at least twice.

Supine Groin Stretch: Lie on your back (supine) on a pad on the floor. The soles of the feet meet on the wall as the knees are pushed apart. The hips are on the floor and as far away as necessary to keep the tailbone in contact with the floor, while still achieving a stretch in the groin. The elbows are held next to the torso to prevent the Trapezius muscles from becoming tense. Relax the inner thigh muscles so they can be stretched for 20 seconds. Repeat at least twice.

Supine Piriformis Stretch (Tight): Lay supine on a pad on the floor. The sole of the right foot is placed on the wall with the knee at 60-80 degrees. The left leg is elevated and the leg is rotated so the leg is across the body. The ankle of the left foot is placed against the right thigh just below the knee. The left hand pushes against the left thigh while keeping the elbow close to the body to reduce tension in the right side of the Trapezius and neck. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

Supine Piriformis Stretch (Flexible): Lay supine on a pad on the floor. The sole of the right foot is placed on the wall with the knee at 90 degrees. The left leg is elevated and the leg is rotated so the leg is across the body. The ankle of the left foot is placed against the right thigh just below the knee. The left hand pushes against the left thigh while keeping the elbow close to the body to reduce tension in the right side of the Trapezius and neck. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

Seated Outer Hip Stretch: Sit on a flat bench with the left leg up on the bench with the leg pointing across and perpendicular to the bench. The right leg is out to the side 30-90 degrees with the knee over the toes and pointing the same direction.

The shoulders are perpendicular to the bench and the back is kept flat. Lean over towards the “up” leg while maintaining a flat and perpendicular back. Maintain this position for 20 seconds, then switch legs and repeat. Do each leg at least twice.

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