fitness stretching

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Recumbent Hip External Rotator and Hip Extensor Stretch Crossed Leg

Fitness Stretching

Recumbent Hip External Rotator and Hip Extensor Stretch Crossed Leg

Hip Stretches:

Method:
Lie on your back on a comfortable surface. Bend the left leg so that the knee is raised up off the floor while keeping the left foot on the floor. Bend the right knee and cross the right ankle over and just above the left knee. Grasp the left leg just under the left knee with both hands. Pull the left knee along with the bent right knee toward your chest as far as possible until you start feeling a slight stretch (light pain).

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: Gluteus maximus, gluteus medius.

You can do this stretch while in a sitting position, but it is less effective and more difficult to maintain balance.


Standing Toe Flexor Stretch
Recumbent Hip External Rotator and Hip Extensor Stretch Crossed Leg
Plantar Flexor and Foot Everter Stretch
Seated Knee Flexor and Hip Adductor Stretch
Double Plantar Flexor Stretch
Wrist Extensor Stretch
Recumbent Knee Flexor Stretch
One Arm Shoulder Flexor Stretch
Wrist Radial Deviator and Flexor Stretch
Seated Toe Flexor and Foot Inverter Stretch
Shoulder Flexor and Depressor Stretch
Shoulder Adductor and Extensor Stretch Variation
More ...

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