Isometric & Glute Hip Flexion Stretch

Isometric Hip Flexion and Glute Stretch

Starting Position:
1. Lie down on your back on a flat surface, such as a yoga mat or carpet.
2. Keep your legs extended straight on the floor.
3. Place your arms comfortably at your sides or rest them on your abdomen.

Movement Instructions:
1. Bend One Knee: Slowly bend one knee and bring that leg towards your chest. Use both hands to grasp the back of your thigh, holding it close to your body.
2. Flex the Foot: Ensure the foot that is on the ground is flexed (toes pointing towards your body) while the other foot is held close to you.
3. Engage Your Core: Gently engage your core muscles to maintain stability during the stretch.
4. Hold the Position: Keep the bent leg close to your chest for 15-30 seconds. You should feel a gentle stretch in your hip and glutes.
5. Switch Sides: Release the first leg back down to the mat and repeat the same movements with the other leg.

Repetitions:
- Perform this stretch 2-3 times on each side.

Breathing:
- Inhale deeply through your nose while holding the position and exhale slowly through your mouth as you switch legs.

Tips:
- Ensure your back remains flat against the floor to prevent any strain.
- Do not pull too hard on your leg; the movement should be gentle and within your comfort zone.