autostretching0096

THE HIP 10.

Your difficulty is: Tight Muscles:

Equipment: Starting Position:

Stretching:

Stimulation: Common Errors: Notę:

Normal Mobility:

Moving your legs apart with hips straight and legs turned inward.

Muscles ihat bend legs, tnove them together and tum them outward a: straight hip:

1    pectineits

2    adductor brcris

3    adductor longus

4    adductor magmts.

Chair back or other suitable support. Smooth cushions or other soft pads that let knees slide comfortably on floor.

Kneel on cushions and steady body with hands on chair back. Keeping hips and back straight. move feet as far apart as possible to turn legs inward at hips. Tilt pelvis backward, 'pulling your taił between your legs’. and puli lower belly up toward navel.

1.    Slide knees apart so that stretch is fclt in groin and inner sides of thighs.

2.    Tense muscles as if to puli knees together (without nioving them); hołd for 5 seconds.

3.    Relax and slide knees apart to limit - maybe a little bit morę - withoui arching lower back.

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

1.    Retain position and slide knees as far apart as possible.

2.    You may also lie on your back or face down, and move legs apart to limiL resisting with hands on outer sides of thighs.

3.    Hołd either position a few seconds.

*    Lower back arched.

*    Hips not straight.

*    Pelvis tilted forward.

*    Legs turned outward at hips.

Tensed muscles of belly and buttocks make it easier to keep pelvis tilted backward.

You should be able to get your legs at a right angle to each other.