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Hip flexors
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Hip Flexors
With one leg in front of the other, lean body down with hip pushed forward until comfortable stretch is felt. |
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Muscles stretched: rectus femoris Kneel down on left knee (place pillow or cushion under same knee). Moving forward onto flexed front leg (right) keep pelvis and back stable by contracting abdominals. As you move forward, contract buttocks and hamstrings to flex left heel to left buttock. Assist stretch with one or both hands, bringing heel to buttock as flexibility allows. |
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Adductors (long)
Muscles stretched: long adductors, longus, magnus, gracilis Lie on back with legs extended and wrap rope around arch of left foot. Point left foot inward and lift leg to side by contracting outer thigh and hip muscles. Assist with rope, pulling outward. |
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Adductors (short)
Muscles stretched: short adductors, pectinius, adductor brevis, proximal and long adductors Sit with soles of feet placed together. Contract outside of hips, spreading thighs as far as possible. Use arms between knees to assist stretch at end of movement. |
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1. Lie on the floor with your right leg stretched out. 2. Place your right hand on your pelvis and gently apply pressure. 3. Hold for 10 seconds and switch legs. |
Stand with your back straight and your right leg crossed in front of the other for balance. Keep your back straight and left leg straight as you push the left hip toward the left. This stretch should be felt on the outer part of the hip. NOTE: Do not bend your spine to the side while doing the stretch. It will put undue stress on your spine.
Sitting as shown, cross one leg over the knee so that the foot is running parallel with the leg. Turn away from the knee and with your opposite elbow push the knee further out. Push and twist to a tension of comfort, relax, hold for 10 seconds. Do the other side and repeat the sequence.
For those with low back/hip pain, instead of using the elbow to push away the knee, place both hands on the floor. Slowly walk your hands around to your back as far as it is comfortable. Breathe normally, relax, hold for ten (10) seconds. You may hear/feel your SI joint pop
Stretch 1
Starting position: Lying on your back with arms to the sides. Action: Lift your involved leg over the other leg placing your opposite hand on the back of the stretched thigh. Keep your arm on the involved side extended out to the side and both shoulders flat. If possible, try to straighten the knee of your stretched leg to accentuate the stretch.
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