Seated Hip External Rotator & Extensor Stretch
Relieve hip tightness! This stretch targets external rotators & extensors, improving flexibility & comfort. Perfect for all levels.
Muscle Groups
Primary
Secondary
Instructions
Seated Hip External Rotator and Hip Extensor Stretch
Positioning
1. Start Position:
Sit on the floor with your legs extended in front of you.
Bend your right knee and place your right foot on your left thigh, just above the knee.
Keep your left leg extended straight out in front of you.
Your left foot should be flexed (toes pointed towards you).
Movement
Stretching:
Inhale deeply, lengthening your spine.
As you exhale, gently lean forward from your hips, keeping your back straight.
Reach towards your left foot with both hands, or rest your hands on your left knee for support.
You should feel a stretch in your right hip and possibly in your hamstrings on the left side. Avoid bouncing; instead, hold a steady position.
Hold the stretch for 20-30 seconds while breathing deeply.
Release:
Slowly return to the starting position by lifting your torso back up.
Switch sides by bending your left knee and placing your left foot on your right thigh, then repeat the stretch.
Tips for Beginners
Focus on breathing throughout the stretch to help relax your muscles.
Avoid forcing yourself into the stretch; only go as far as is comfortable.
If you feel any sharp pain, ease out of the stretch immediately.
Consistency will improve flexibility over time.