Hip Recumbent External Rotator & Extensor Stretch

Recumbent Hip External Rotator and Hip Extensor Stretch Instructions

Starting Position:
1. Begin by sitting on the mat with your legs extended in front of you.
2. Lean slightly back onto your hands for support. Your fingers can point forward or slightly outward.
3. Bend your left knee and place your left foot over your right thigh. Your left knee should point outward to the side.

Movement:
1. Gently push your left knee away from your body using your left hand. This will help to stretch the hip external rotators.
2. Keep your right leg straight and your foot flexed (toes pointing toward the ceiling).
3. To enhance the stretch, lean back slightly while maintaining the position, or you can gently press down on your left knee with your left hand.
4. Hold the stretch for 15-30 seconds, breathing deeply.
5. Slowly return to the starting position and switch sides, bending your right knee and placing your right foot over your left thigh.

Repetitions:
- Perform this stretch 2-3 times on each side.

Tips:
- Keep your back straight and avoid rounding your spine.
- Only push to a comfortable stretch; avoid any pain.
- If needed, you can use a strap or towel around your knee for assistance if you find it difficult to reach.