Hip Stretches

1. BACK – Knee to Chest Stretch: Unilateral
With hand behind knee, pull knee in to chest until a comfortable stretch is felt in lower back and buttocks. Keep back relaxed. Hold 5 seconds. Keep on let bent while pulling other to chest. Alternate right and left knee to chest.
Repeat 10 times per set. Do 1 set per session. Do 2 sessions per day.

2. BACK – Knee to Chest Stretch: Bilateral
With hands behind knees, pull both knees in to chest until a comfortable stretch is felt in lower back and buttocks.
Keep back relaxed. Hold 5 seconds.
Repeat 10 times per set. Do 1 set per session. Do 2 sessions per day.

3. TRUNK STABILITY – Bridging
Slowly raise buttocks from floor, keeping stomach tight.
Repeat 10 times per set. Do 2 sets per session. Do 2 sessions per day.

4. BACK – Hamstring Stretch: Active
Support behind right knee. Starting with knee bent, attempt to straighten knee until a comfortable stretch is felt in back of thigh. Hold 15 seconds. Repeat on other side.
Repeat 5 times per set. Do 1 set per session. Do 2 sessions per day.

5. HIP/KNEE – Stretching: Piriformis (Supine)
Pull right knee toward opposite shoulder. Hold 15 seconds. Relax. Repeat on other side.
Repeat 5 times per set. Do 1 set per session. Do 2 sessions per day.

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