fitness stretching

Recumbent Hip External Rotator and Hip Extensor Stretch

Fitness Stretching

Recumbent Hip External Rotator and Hip Extensor Stretch

Hip Stretches:

Method:
Lie on your back on a comfortable surface. While outwardly rotating the right leg, bend the right knee and bring the right foot to the body’s midline (point the knee laterally). While keeping the left leg flat, grasp the right knee with the right hand and the right ankle with the left hand. Pull the lower leg as a unit as far as possible toward the chest.

Affected Body Part:
Most-stretched muscles on right side of body: Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, lower latissimus dorsi, erector spinae. Lesser-stretched muscles in left leg: Semitendinosus, semimembranosus, biceps femoris, gluteus medius (if the leg is kept flat on the floor).

Bringing the ankle toward the head or even over the head will stretch the aforementioned muscles to the maximum.


Shoulder Adductor Elevator and Protractor Stretch
Standing Raised Leg Hip Adductor Stretch
Standing Lower Trunk Lateral Flexor Stretch
Shoulder Flexor and Depressor Stretch
Single Plantar Flexor Stretch
Seated Lower Trunk Extensor Stretch
Reclining Lower Trunk Extensor Stretch
One Arm Shoulder Flexor Stretch
Plantar Flexor and Foot Inverter Stretch
Wrist Radial Deviator and Extensor Stretch
Seated Knee Flexor and Hip Adductor Stretch
Standing Toe Extensor Stretch
More ...

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