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!***