Lying Hip Internal Rotation Pullover Stretch Instructions
Positioning
1. Start Position: Lie down on your back on a flat surface, such as a yoga mat or carpet. Keep your arms stretched out to your sides at shoulder height, palms facing down.
2. Leg Position: Bend your knees and place your feet flat on the floor. The feet should be about hip-width apart.
Movement
1. Knee Drop:
- Slowly allow your knees to fall to one side (right or left), keeping your shoulders flat on the ground.
- Hold this position for a few seconds and feel the stretch in your hip.
2. Return to Center:
- Engage your core and use your muscles to lift the knees back to the starting position.
3. Repeat on the Other Side:
- Now, let your knees drop to the opposite side and hold for a few seconds.
- Make sure to keep your shoulder blades in contact with the ground.
4. Repetitions:
- Repeat the knee drop sequence for 5 to 10 repetitions on each side.
Tips
- Maintain a slow, controlled movement to ensure proper form and to avoid injury.
- Focus on your breathing; inhale as you return to the center and exhale as you drop your knees to the side.
- If you feel any discomfort, reduce the range of motion or stop the exercise.
Conclusion
This exercise is great for improving hip flexibility and can be part of your regular stretching routine.
