Hip Stretching (Protecting Spine)
Created by Mobile Health & Fitness — Jan 19th, 2018
A hip stretching program designed to protect the spine, created by David W. Douglass MS, CSCS. Four exercises targeting the hip adductors, external rotators, piriformis, and hip flexors.
Hip Adductor Stretch — Standing
Start in a standing position and feet spread wide apart. Next, slowly bend your knee to allow for a gentle stretch of the opposite leg. Keep pelvis level and abdominals engaged. Maintain a straight knee on the target leg the entire time. You should feel a stretch on the inner thigh.
Supine Hip External Rotation Stretch
While lying on your back with your leg crossed over your knee, use your hand and push the crossed knee away from you as shown. Try to focus on keeping your pelvis flat on the table and brace abdominals to protect spine. A small towel can be placed under hip joint of the crossed leg to help to stabilize the pelvis.
Piriformis Stretch
While lying on your back, hold your knee with one hand and your ankle with the other. Pull your leg up and over towards the opposite shoulder as shown. Your opposite knee can be bent with your foot on the table depending on your flexibility level. Or the opposite leg may be kept straight and on the table.
Hip Flexor Stretch — Foot on Chair
While standing, place your foot on a chair as shown. Next, bend your knee to stretch the front of the thigh on the leg that is on the ground. Keep your abdominals engaged to avoid extending or arching your back. You may hold onto counter top if your balance is challenged.
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