autostretching0080

THE HIP 4.

Yourdifficulty is:

Bending your hip while bringing your leg inward and turnłng it outward.

Tight Muscles:

Gquipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Muscles that:

1    straighten hip

2    inove legs apart

3    tum leg inward.

Padded bench, table or chair.

Sit with outer side of right thigh and calf on a padded bench/table, left foot on floor, right hip and knee bent. Turn body to the right and lean trunk forward over right knee. Place left forearm on inner side of right knee and thigh.

1.    With back straight, lean trunk further forward over right hip, while sliding left foot backward on floor so that stretch is felt in right buttock.

2.    Tcnsc muscles by pressing right knee and calf down to bench/table; hołd for 5 seconds.

3.    Relax; lean torso further over leg, to limit - maybe a little bit morę.

4.    Repeat until you feel you can strctch no further and muscles feel tight. Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Retain position; move right knee inward and upward to limit.

2.    Resist movement with left hand on inner side of right knee.

3.    Hołd position a few seconds.

*    Lowcr back pushed out and not tumed to the right.

*    Right knee not pressed inward.

1.    If you feel pain in lower back, groin or knee, stop stretching.

2.    If you feel pain in hips, stretch morę carefully - that is, with less force and longer time.

3.    This exerci.se may also be done on floor.

With legs turned outward to limit, you should be able to lift your right thigh, knee bent, and move it over to the left in front of your body.

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