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Hip Opener Progression


Disclaimer: Please consult a healthcare professional before attempting exercise.

Begin laying on back with one knee bent and crossing other leg over bent knee as in image above. Gently push down on knee towards your feet. Hold 20-30 secs. Repeat 2-3x’s







As the first stretch gets easier you can advance to the above image where you cross the leg and then lift the knee up with your hands. In the above image you would feel the stretch in the right hip/backside. Hold 20-30 secs. Repeat 2-3x’s



 


Advanced Stretching





Sitting in a chair cross one leg over opposite knee as in image above. Keep spine as straight as possible. Lean forward and away from crossed leg. In above image you would lean forward with back straight and toward left knee. This stretches the right side. Hold 20-30 secs. 2-3x’s.




Standing place one leg on a low table as above image with hands on table. With spine straight lean forward to feel stretch in hip/backside. Hold 20-30 secs. 2-3x’s.




 


FINAL Progression (Advanced Stretch)




Cross one leg under other leg as in image above. Keep elbows slightly bent. Slowly lean forward to feel stretch in crossed leg. Hold 30 secs. Eventually, you can hold 3-5 mins. 2-3x’s



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