HIP Opening Stretch Circuit
HIP Opening Stretch Circuit:
1). Pigeon Stretch:
Static external rotation *Hold for at least 30 seconds on each side.
2). Spiderman Stretch:
Dynamic external rotation
*Start in push up position (hands placed underneath the shoulders)
*Place your foot outside your hand
*The back knee in contact with the ground *Reset back into push up position
*Same thing other side
3). Adductor Rock:
*Keep the knee in the same line as the foot *Foot stays flat through the entire motion and pointed straight ahead *Drive the hips forward and back until you feel a stretch in your adductors
*Same thing others side ***If it hurts, don’t do it!***
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