External Hip Stretch

Instructions

  • Start in the 90/90 position
    • Sitting on the ground place your right leg at a 90deg pattern (Exterior Hip Rotation), and your left leg at a 90deg (Interior Hip Rotation)
    • Make sure your legs and ankles are pinned to the ground
    • Both hands on the ground shoulder-width apart.
    • The right leg and right thighs should be in parallel to each other and feeling some tension is perfectly normal.
  • Front Hip Stretch (External Hip Rotation Stretch)
    1. To stretch those front hips, extend your spine and lean slightly to the left forward (stretching your hips), rather than pushing yourself into the ground (stretching your back).
    2. Tightening your abs as you lean forward.
    3. Create as much tension as possible downwards on your right knee, keeping your spine flat.
    4. If done correctly, you should feel a much deeper stretch.
    5. Hold this position of ~1mins (in through the nose, out through the mouth), breathe deeply, and relax.
  • Back Hip Stretch (Internal Hip Rotation Stretch)
    1. Put your hands behind you with your back straight, while holding the 90/90 position.
    2. Push your both knees down to the ground
    3. Keep your chest upright.
    4. Hold this position of ~1mins (in through the nose, out through the mouth), breathe deeply, and relax.
  • Switch legs to complete this exercise.
  • Do 2-3 repetition of this exercise

Purpose

  • People with limited mobility in the hips have compromised spine biomechanics which will lead to back pain over time.

Tip

Intermediate: Explore getting a even deeper stretch by leaning forward further towards your ankles.