Unilateral Hip Medial Rotation
Method: Lying on your front bend the knee to 90 degrees and then slowly let the foot fall away from the body. Try to keep the knees together and [...]
Bilateral Hip Medial Rotation
Method: Lying on your front bend one knee and then the other to 90 degrees. Slowly and with control let the feet fall the the side but keep the [...]
Unilateral Hip Flexion Stretch
Muscles: Gluteus Maximus & Iliocostalis Lumborum Method: Lie on your back and pull one knee up to your chest whilst the other is straight on the ground [...]
Hip Abductor & ITB Stretch; Standing
Muscles: Gluteus Minimus, Gluteus Medius, Tensor Fascia Latae, Sartorius & Ilio-Tibial Band (ITB) Method: Stand upright and cross one leg behind the other. Lean towards the foot that is [...]
Groin Adductor Muscle Stretch; Sitting
Muscles: Adductor Brevis, Adductor Longus, Adductor Magnus, Pectineus, Gracilis Method: In a sitting position bring the soles of your feet together and bring them towards your groin. Hold [...]
Groin Adductor Muscle Stretch; Standing
Muscle Group: Hip Adductors (Adductor Brevis, Magnus & Longus muscles), Pectineus & Gracilis Muscle Action: Hip adduction and controls hip abduction eccentrically Method: Stand with your [...]