Logo ZwiftInsider Hip Flexibility Program
Created by Christopher R. Schwenker, P.T.  Dec 26th, 2020

Total 4
PIRIFORMIS STRETCH

While lying on your back with both knee bent, cross your affected leg on the other knee.

Next, hold your unaffected thigh and pull it up towards your chest until a stretch is felt in the buttock.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
Enlarge
IT BAND / GLUT / PIRIFORMIS STRETCH - LONG SIT

Sit with one knee straight and the other bent and placed over the opposite knee.

Then gentle turn your body towards the bend knee side.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
Enlarge
HALF KNEEL HIP FLEXOR STRETCH

While kneeling down on one knee, lean forward and bend your front knee until a stretch is felt along the front hip area of the knee-down side.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
Enlarge
HIP ADDUCTOR STRECH - STANDING

Start in a standing position and feet spread wide apart. Next, slowly bend your knee to allow for a gentle stretch of the opposite leg.

Maintain a straight knee on the target leg the entire time. You should feel a stretch on the inner thigh.
Repeat 3 Times
Hold 15 Seconds
Complete 1 Set
Perform 1 Times a Day
Watch Video
Enlarge


This page will expire. Use the button below to print or save a PDF file.









Powered by HEP2go