autostretching0088

THE HIP 8.

Your difficulty is:

Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Bringing your leg backward and turning it inward while bending your back to opposite side.

Muscles that bcnd lower back sideways, bend hip and turn leg outward at hip:

1    psoas major

2    iliacus.

1 and 2 togcther are called iliopsoas.

Chair or similar support. Cushion or other soft knee pad.

Place right knee on cushion, with left foot forward on floor, hip and knee bent. Steady body with left hand on chair seat. Straighten right hip and hołd trunk vertical without turning pelvis sideways. Tilt pelvis backward by 'pulling taił betwccn legs’ and pulling lower belly up toward navel: check with right hand that you’re doing it right. Swing right foot and lower leg outward to tum thigh inward at hip; bend upper body sideways to the left.

1.    Bend left knee further to puli trunk and pelvis forward, so that stretch is felt on inside of right groin.

2.    Tense muscles as if to puli right knee forward and left foot backward; hołd for 5 seconds.

3.    Rclax; keep pelvis tilted back and draw it forward to limit - maybe a little bit morę - by tensing muscles in right buttock and left thigh and by bending left knee morę. without sliding left foot on floor.

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

1.    Retain position; tense muscles in right buttock to move pelvis forward.

2.    Hołd position a lew seconds.

*    Pelvis turned sideways or tilted forward.

*    Lower back arched, turned, or bent the wrong way.

*    Not enough hand support.

*    Right foot pressed down, putting too much body weight on knee.

*    Right hip not slraight enough.

*    Right lower leg and foot not far enough out.

1.    This is one of the morę commonly needcd stretches.

2.    This stretch often hclps alleviate lower back pain.

3.    This cxerci.se stretches iliopsoas muscles maximally.

Standing up, you should be able to move your leg backward a little without arching your back.

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