Seated Hip External Rotator and Hip Extensor Stretch
Seated with one leg straight and the other foot against its inner thigh, the trunk folds over the straight leg, stretching its hamstrings and the bent side's buttock; held for time.
How to do it
Setup
Seated on the floor, one leg straight, the other knee bent out to the side with the sole against the inner thigh, hands beside the thighs.
Steps
- Fold forward from the hips over the straight leg, back long.
- Reach the hands toward the foot until the stretch is felt, and hold.
- Sit up slowly, then switch legs.
Common mistakes
Rounding the back to reach the foot: fold from the hips and reach only as far as the spine stays long. Straight knee lifting off the floor: keep it down or reach less. Bouncing for extra depth: settle in and hold still.
Breathing
Slow and even through the hold.
