Supine Hip PNF Pattern – D1

  • HOW: Start by lying on your back. While keeping your knee straight, move your leg out to the side. Rotate your foot out and point your toes down.  From this position, bring your knee up towards your chest as you rotate your lower leg in rotating your hip out. Point the toes up when your knee and hip is as far as you can comfortably go up. Return to the starting position and repeat. 
  • FEEL: You should feel the muscles in your hip working.
  • COMPENSATION: Keep your back flat on the ground,  Make sure to start with pointed toes and when the knee is bent up your toes should be pointed up.

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