Recumbent Hip External Rotator and Hip Extensor Stretch
Lying on the back with one knee bent and turned out, the hands draw the whole shin toward the chest until the buttock stretches; held for time.
How to do it
Setup
Lying on the back, one leg flat, the other knee bent and turned out, one hand on that knee and the other on the ankle.
Steps
- Bring the foot toward the middle of the body, the knee pointing out beside the chest.
- Pull the shin as one piece toward the chest until the buttock stretches, and hold.
- Lower the leg to the floor, then switch sides.
Common mistakes
Pulling on the foot alone: hold the knee and the ankle together so the knee is not twisted. Flat leg lifting off the floor: keep it long and down. Head and shoulders rising: they rest on the floor.
Breathing
Slow and even through the hold.
