autostretching0078

THE HIP 3.

Your difficulty is:	Bending your hip while both bringing and turning your leg inward.
Tight Muscles:	Muscles that straighten hip, move legs apart and tum them outward ai hip: 1    piriformis 2    gluteus maximus, medius and minimus 3    cfuadratus femoris.
Starting Position:	Lie on your back on floor with right knee and hip bent about 60 degrees. sole of right foot on floor. Hołd right hipbone still with right hand; extenc left arm to side, palm down on floor. Cross left foot over, with outer side of heel/ankle against outer side of right knee/thigh.
Stretching:	1.    Move right thigh inward, keeping right foot on floor, so that stretch is felt in back of thigh and buttock. 2.    Press right thigh against left heel/ankle; hołd for 5 seconds. 3.    Relax, and press with left heel/ankle to push right thigh inward (toward the left) to limit - maybe a litlle bit morę. 4.    Repeat until you feel you can stretch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.
Stimulation:	1.    Pul left thigh against right knee. 2.    Press right thigh inward against left knee. 3.    Hołd position a few seconds.
Common Errors:	*    Right side of pe!vis raised from floor. *    Lower back arched. *    Sole of right foot not on floor. *    Left heel/ankle slides off right knee.
Notę:	Use right hand to check that pelvis docsn’t move.
Normal Mobility:	With legs tumed inward to limit, you should be able to stand up with your

legs crossed - with either leg in front - and lean forward until your upper body is horizontal, without pushing your lower back out.

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