autostretching0102

THE HIP13 A.

Your difficulty is:

Tight Mustie:

Equipment: Starting Position:

Stretching:

Stimulation: Common Errors:

Notes:

Normal Mobility:

Crossing your thighs with hip kept straight while turning your thigh outward and your lower leg inward. Knee bent.

Outer thigh muscle:

1 tensor fasciae latae.

Chair, stool or similar support. Cushion or other comfortable knee pad.

Place right hand on chair seat and right knee on cushion. Swing right foot and lower leg inward to limit - this makes right hip tum outward. (Right knee may be bent further if you put a cushion under right foot.) Slide left foot forward on floor. Bend left hip and knee; tum left leg outward. Place left hand on left hip. straighten right hip and push pelvis to the right. Keep back straight and pelvis tilted backward by 'pulling your taił between legs’ and pulling lower belly up toward navel.

1.    Drop left hip by moving left leg forward and right; pelvis now moves to the right and slightly forward, so that stretch is felt in outer side of right hip and thigh.

2.    Tense muscles as if to open legs; hołd for 5 seconds.

3.    Relax and drop left hip further by moving left leg further forward and to the right, pelvis moving to the right and slightly forward.

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.

1.    Retain position and cross legs as far as possible.

2.    Hołd position a few seconds.

*    Lower back bent 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.

1. Pelvis and trunk should be a stable unit; move in hips only.

1. U'    vs uttcomfortabte., Ows,    m&y be dme    uę.

See exercise 13 B.

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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