6. How to... supine hip stretch
How to supine hip stretch
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Instructions
1. Lie supine (on your back), stretch out your legs so there are lying flat along the floor with your toes pointing up towards the ceiling. Slide your right foot back towards your hip so that your foot is flat on the floor and your knee is pointing up towards the ceiling, keep your left leg flat on the ground.
2. Retract your scapular (pull your shoulder blades down- towards your bum and back, towards your spine). Do this without increasing the arch in your low back or lifting your hips off the floor.
3. Hold this position throughout the exercise.
4.Reach down with both hands and gently pull your knee back towards your chest so that your knee is above your hip, at the same time keep your left leg flat on the ground and push the back of the heel into the mat while contracting your right glute (butt) muscle.
Notes from your P.T
TIP: To increase the stretch, maintain the abdominal tension, exhale and slowly pull the knee further back towards the chest while straightening the leg and pushing your heel away from your body.
Muscles worked and benefits: Butt/Hips, Legs - Thighs, this is a great stretch for those who work at a desk or spend a lot of time sat down.
Sets and reps? Hold position for 30-45 seconds, straighten the leg and repeat for 2-5 repetitions alternate legs and repeat (beginners).
Ready to advance? Add 5 seconds to the duration of your stretch or increase repetitions from 5 to 8 (intermediate). Are you looking for something more advanced? Then use a micro loop resistance band anchored around your toes on both feet.
Caution: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor.
I hope you have enjoyed practicing this stretch and the others that are available in our how to exercise blog. If you’d like to practice these sorts of exercises with our expert guidance, why not book yourself in to one of our Trigger Point Pilate’s class, which is online on Tuesday evenings- all abilities and experience levels are Welcome.