Hip Mobility/Flexibility
- Back In Action
- Jun 9, 2025
- 2 min read
May use yoga mat or cushion under knee for comfort
Movement should be slow and without pain
Stretch should be felt through area between groin and knee
Repeat movement 5-6 times each side
Begin with hands directly under shoulders and knees directly under hips
Straighten one leg and stay on toes
Swivel bent leg so foot moves under your body
Slowly drop back slightly then Slide hips/pelvis to the side over the bent knee
Keep pelvis (belly button) parallel to floor while sliding side to side
Stretch should be felt Deep in the back pocket of bent leg (posterior hip capsule)
Repeat glides 5-6 times each side
STOP and reposition if discomfort in groin (inner thigh)
Stretch should be felt in the Front part of the upper thigh into abdomen
For deeper stretch press the front foot firmly into the ground with a slight pull toward the body. Then slowly tighten the Buttock of the leg you are kneeling on
Hold for one full breath, release and repeat 5-6 times per side
Stretch should be felt in the Deep part of the back hip (pocket) on the crossed leg
For a deeper stretch sit up tall tilting your pelvis forward and slightly arching your back
Hold for 1 breath, repeat 5-6 times per side
Stretch should be felt in the front of the thigh and hip
For a deeper stretch apply mild pressure with your foot into your hand and hold for 5 seconds
Release hold and increase stretch gently
Hold stretch for one full breath and repeat 5-6 times each side
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