- Sit up with feet together, moving the knees down toward the ground.
- Use your hand to press into the ground and move your groin closer to your heels.
- This classic stretch is very useful for the groin muscles, and for improving hip rotation to the side. Pay close attention to your back and keep it straight and upright as you move through the stretch. Work on one side at a time and then do both knees at once as you feel comfortable and warmed up.
- Start on hands and knees, bringing your knees as far apart as is comfortable.
- Rock back and forth in that position.
- Keep the balls of your feet on the ground, with toes pointed outward.
At this point in the sequence, we are ready for a bit more intensive stretching for the hips, adding some more weight bearing into the exercise. Again, take it slow and easy and don’t force a range of motion you may not be ready to achieve.
The action here as you move in and out of a stretch is squeezing the knees together as you rock backward and relaxing as you rock forward. After a few repetitions, you can sit back and relax into the stretch for upwards of a minute.
- Start with your front knee bent to a 90-degree angle. The back knee can be as bent or extended as is comfortable for you.
- Rotate the back hip toward the front heel, and then toward the back foot.
- Keep the chest up tall, and only bear as much weight as you can comfortably.