autostretching0106

THE HIP 14.

Yourdifficulty is: Tight Muscles: Equipment:

Starting Position:

Stretching:

Stimulation:

Common Errors:

Notes:

Normal Mobility:

Turning your legs inward at hip.

1 Muscles ihat turn legs outward and bend them at hip.

Strong, stable chair or bcnch with partly open back, or a similar vertical support, paddcd forcomfort.

Place right knce and shin on chair seat. 'Lock’ ankle against inside chair-back upright, foot overrearedge of seat. Kecp back straight and pelvis backward by 'pulling taił belwccn legs’and pulling lowerbclly toward navcl. Straighten right hip and put right hand on chair back support.

1.    Place left foot in front of chair, pointing to the right, and tum pelvis arc upper body to the right, so that stretch is felt in right hip.

2.    Press right lowcr leg against paddcd upright; hołd for 5 seconds.

3.    Relax, then place left foot in front of chair, pointing to the right, and turr pclvis to the right to limit - maybc a lilllc bil morę.

4.    Repcat until you leel you can stretch no furtherand muscles fcel tighc Hołd this finał stretch from 15 seconds to a minutę or morę.

1.    Retain position and movc right leg away from chair upright to turn leg inward at hip to limit.

2.    Hołd that position a few seconds.

*    Chair slidcs on floor.

*    Lowcr back bent sideways or arched.

*    Lowcr back and pclvis not movcd as a unit.

1.    If you do this exerci.se wrong, you may overstrain your knce. If you leci pain on innerside of right knce, stop stretching immcdiatcly, an-check your stretching technique with your physical therapist or ie-structor.

2.    Forcefulslrctchingmaycau.se hip pain; ifso, stretch with less lorce ovcr a longer limę.

3.    This stretch may also be donc with hip bent.

You should be ablc to turn legs about 45 degrees inward at hip.

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