Supine Hip Internal Rotation Stretch

  • HOW:  lay on your back facing up with one foot over the opposite leg. Use the elevated leg to help drop your knee in towards the floor. Reach with your arm towards the side that is getting stretched to maximize this stretch and avoid any compensation via rotating the entire body.
  • FEEL: You should feel a stretch in the hip that his being pulled by the other hip. You may also feel a stretch in your low back.
  • COMPENSATION: Keep you mid back and shoulder stay on the ground during the stretch.
  • Note:  You may also feel a stretch in your low back (particularly with the first exercise). No worries, this is likely a stretch of the commonly tight Quadratus Lumborum muscle being stretched. Don’t push much through any irritation of the hip

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