autostretching0104

THE HIP 13 B.

Yourdifficulty is:	Crossing your thighs with hip kept straight while turning your thigh outward and your lower leg inward. Knee benl all the way.
Tight Muscle:	Outer thigh muscle: 1 tensor fasciae lotcie.
Equipment:	Chair, stool or siinilar support. Cushion or other comfortable knee pad.
Starting Position:	Stand on left leg, righl knee on chair seat, and steady body with right hand on chair back. Reach behind body with left hand and grasp right fool and turn lower right leg inward. Now right hip turns outward. Puli right foot and lower leg toward left buttock, bending knee so that stretch is felt mainly on outside of hip. Drop left side of pelvis. Keep back straight and pelvis tilted by 'pulling taił betwccn legs’ and pulling lower belly up toward navel.
Stretching:	1.    Move right hip forward and to the right and drop left hip so that stretch is felt in outer side of righl hip and thigh. 2.    Tense musclcs as if to open legs; hołd for 5 seconds. 3.    Relax and move right hip forward and to the right to limit - maybe a little bit morę. 4.    Repeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch front 15 seconds to a minutę or morę.
Stimulation:	1.    Retain grip and position; press right knee to the left against back of left thigh. 2.    Hołd position a lew seconds.
Common Errors:	*    Lower back bent sideways to the left and arched. *    Pelvis turned or tilted forward. *    Right hip bent. *    Pelvis not dropped on left side and not moved to the right.
Notes:	1.    Pelvis and trunk should be a stable unit; move in hips only. 2.    As shown to the right, this stretch may also be done on the floor.
Norma! Mobility:	Lying on your back with hips straight, you should be able to cross your legs until upper leg rests on opposite thigh just above the knee.

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