Hip External Rotator Stretch
Improve hip mobility with this simple stretch! Target tight hip rotators for better flexibility and reduced lower back pain.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Stand next to a box or a stable elevated surface that is about knee height.
2. Lift your right leg and place your right ankle across your left thigh, just above the knee.
3. Gently press down on your right knee with your right hand to increase the stretch, while keeping the spine straight—this is optional.
4. Slowly lean forward and lower your torso toward your thighs while maintaining a straight back, increasing the stretch in your right hip.
5. Hold the stretch for 20 to 30 seconds while breathing deeply and relaxing into the pose.
6. Slowly release the stretch and return to the starting position.
7. Switch legs and repeat the stretch for the left hip.
Please note: It is important to perform stretches in a controlled manner and avoid bouncing, which can lead to muscle strain. Also, listen to your body; stretch to the point of mild discomfort, not pain.
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