Hip Mobility/Flexibility

Adductor/Inner Thigh stretch

• 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

Side View

Posterior Hip capsule aka Modified Pigeon

• 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)

Side View

Hip Flexor/Psoas

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

Piriformis

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

Quad/Hip Flexor Combo

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