Lying Hip Internal Rotation Stretch
Positioning
1. Starting Position: Lie on your back on a flat surface. Keep your arms out to the sides, forming a 'T' shape with your body. Your knees should be bent, and your feet flat on the ground.
Movement
1. Internal Rotation:
- Keeping your feet on the ground, slowly allow both knees to fall towards one side. Keep your hips and shoulders flat on the ground as you do this. You should feel a stretch in your hip and lower back.
2. Hold the Position:
- Once your knees have dropped to the side as far as they comfortably can, hold this position for 15-30 seconds. Breathe deeply and relax into the stretch.
3. Return to Starting Position:
- Bring your knees back to the starting position with your feet flat on the ground.
4. Repeat on the Other Side:
- Now, allow your knees to drop towards the opposite side. Again, hold for 15-30 seconds and breathe deeply.
5. Complete the Stretch:
- Perform this stretch 2-3 times on each side.
Tips
- Keep your movements gentle to prevent strain.
- Focus on breathing and relaxing into the stretch for maximum benefit.
