fitness stretching

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Recumbent Hip External Rotator and Hip Extensor Stretch

Fitness Stretching

Recumbent Hip External Rotator and Hip Extensor Stretch

Hip Stretches:

Lie on your back on a comfortable surface. While outwardly rotating the right leg, bend the right knee and bring the right foot to the body’s midline (point the knee laterally). While keeping the left leg flat, grasp the right knee with the right hand and the right ankle with the left hand. Pull the lower leg as a unit as far as possible toward the chest.

Affected Body Part:
Most-stretched muscles on right side of body: Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, lower latissimus dorsi, erector spinae. Lesser-stretched muscles in left leg: Semitendinosus, semimembranosus, biceps femoris, gluteus medius (if the leg is kept flat on the floor).

Bringing the ankle toward the head or even over the head will stretch the aforementioned muscles to the maximum.

Lower Trunk Flexor Stretch Front Lying Position
Recumbent Knee Ankle Shoulder and Back Stretch
Hip Extensor and Back Extensor Stretch
Standing Toe Extensor Stretch
Seated Knee Ankle Shoulder and Back Stretch
Wrist Ulnar Deviator and Extensor Stretch
Plantar Flexor and Foot Everter Stretch
Seated Shoulder Flexor Depressor Retractor Stretch
Standing Knee Flexor and Hip Adductor Stretch
Shoulder Adductor Elevator and Protractor Stretch
Neck Extensor Stretch
Wrist Ulnar Deviator and Flexor Stretch
More ...

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