- : If you have been inactive for a length of time, or if you've had any recent surgery or physical problems, particularly of the muscles and joints, please consult your doctor before you start a stretching or exercise program.
- Step 1: Lie on floor Lie flat on the floor with your knees bent and your feet flat on the floor.
- Step 2: Cross foot over knee Lift your right foot off of the ground and cross it in front of your left knee so that the inner thigh and inner calf of your right leg are facing you.
- Step 3: Pull leg and hold Grab the right leg just above the ankle and pull it toward you, being sure to keep your back on the floor. Hold this stretch for 10 seconds.
- TIP: You can get a deeper stretch by pushing your elbow into your knee and inner thigh while pulling your ankle with your hands.
- Step 4: Repeat w/ other leg Release your right foot to the floor and repeat the stretch with your left leg.
- Step 5: Repeat w/ right leg Release your left foot to the floor and repeat the stretch with your right leg again. This time go a bit further into the stretch until you feel a comfortable tension. Hold for 10-30 seconds.
- Step 6: Repeat w/ left leg Release your right foot to the floor and repeat the stretch with your left leg again. This time go a bit further into the stretch until you feel a comfortable tension. Hold for 10-30 seconds.
- TIP: To vary the stretch, rest the outside of the right ankle on the left thigh just above the knee. Reach your right arm between your legs, grab the back of your left thigh with both hands and pull on the left leg, pulling both legs toward your chest. Again, you can push your right elbow into the inner knee and thigh for a deeper stretch.
- Step 7: Release stretch Release your left foot to the floor. Say it with us: hip, hip, hooray!
- FACT: Dancers, soccer players, and runners are especially prone to hip injuries.
You Will Need
- Comfortable clothing
- A floor