Prone Wide Hip Stretch

Wide Prone Hip Stretch

Positioning:
1. Start on a soft surface such as a mat or carpet to protect your knees.
2. Begin by kneeling on all fours, ensuring your hands are directly under your shoulders and your knees are under your hips.
3. Engage your core to maintain a neutral spine.

Movement:
1. From the all-fours position, gently slide your right knee out to the side, allowing your hip to open. Your foot can rest flat on the ground or be flexed.
2. Keep your left knee and hands grounded.
3. As you slide your right knee out, focus on maintaining a flat back. Avoid arching or rounding your back.
4. Hold the stretch for 15-30 seconds, breathing deeply and relaxing into the stretch.
5. Return your right knee to the starting position.
6. Switch sides by sliding your left knee out to the side and repeating the stretch.
7. Perform 2-4 repetitions on each side.

Tips:
- Keep your movements slow and controlled to avoid injury.
- If you feel any discomfort, ease out of the stretch and check your positioning.
- Maintain focus on your breath to help relax your muscles during the stretch.