Toolbox Aid

May 11th, 2023 4:28 PM Mr. Q Categories: Stretching

Type:

Equipment:

90/90 stretch for hip flexors and external rotators:

1. Begin by sitting on the ground with your right leg in front of you, bent at a 90-degree angle with your knee directly above your ankle.
2. Your left leg should be bent behind you at a 90-degree angle with your knee directly behind your hip.
3. Place your hands on the ground behind you to support your upper body.
4. Lean forward with your torso over your right leg until you feel a stretch in your right hip flexors and external rotators.
5. Hold the stretch for 15-30 seconds, feeling the stretch in your hip flexors and external rotators.
6. Release the stretch and switch legs.
7. Repeat for 3-4 sets.

To reduce the difficulty, you can use a cushion or block under your hips to elevate them slightly and lessen the stretch.

To increase the difficulty, you can use your hands to gently press your right knee down towards the ground, intensifying the stretch in your hip flexors and external rotators.

Reps:

• Beginner: 3-4 sets, holding each stretch for 15-30 seconds
• Intermediate: 4-5 sets, holding each stretch for 30-45 seconds
• Advanced: 5-6 sets, holding each stretch for 45-60 seconds

Estimated time for exercise: 5-10 minutes