1Hip Flexor Stretch [Kneeling]
- Kneeling in a lunge position, keep your trunk over your pelvis.
- Your weight is on the leg underneath the body, the front leg is at a 90-degree bend.
- Gently tuck your tail.
- You should feel a stretch in the front of the hip on the leg behind and down into the thigh itself.
- Sustain as per Physiotherapist guidelines.
2Crab Walk [Feet]
- Secure the band around the tops of the feet.
- Come into a squat position, sending the hips back and maintaining the knees over the top of the ankles.
- Side step controlling the movement of the stepping foot against the band.
- As you step imagine you are passing under a shallow roof, maintaining the squat depth.
3Piriformis
- Start by lying on your back with knees bent comfortably and feet on the ground.
- Place the outer portion of the ankle of the leg you wish to stretch onto the opposite knee.
- Lift the knee and grab the underside of your thigh.
- Pull your thigh towards you until you feel a stretch in the side of your hip.
- Sustain as per Physiotherapist guidelines.