Dance Anatomy & Kinesiology

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TABLE 4.7 Selected Stretches for the Hip

Exercise name

(Method of stretch)

Description

(Technique cues) Progression

Muscle group: Hip flexors

Muscles emphasized: Iliopsoas

Joint position: Hip hyperextension

A. Low lunge stretch

(Static)

Assume a lunge position with

weight on the front foot, with the

knee bent to 90° and weight on

the lower back leg. Then slide the

back leg back until a stretch is felt

across the front of the back hip.

(Keep the front knee directly over

the front ankle, and keep both ASIS

facing directly front while focusing

on pressing the bottom of the

pelvis forward.)

Variation 1: Perform with the back

leg turned out.

Variation 2: After reaching the lunge

stretch position, use the hands to

support the body weight, and slide

the front leg forward as far as your

flexibility will allow or until in a split

position. This combines a hip flexor

stretch on the back leg with a hip

extensor (e.g., hamstrings) stretch

on the front leg.

1. After reaching the stretch
   position, bring the toes under
   (metatarsophalangeal extension)
   to help support the body weight,
   and extend the back knee.


2. After reaching the stretch
   position, place the hands on
   the front thigh, and arch the
   torso up and back while trying
   to keep the pelvis as vertical as
   possible.

Muscle group: Hip flexors

Muscles emphasized: Iliopsoas

Joint position: Hip hyperextension with knee flexion

B. Chair lunge stretch

(Static)

Place one knee on a chair seat

with the other leg in front of the

side of the chair. Bend the front

knee until a stretch is felt across

the front of the back hip.

(Use one hand on the back of

the chair to help keep the torso

upright, not forward, while using the

abdominals to effect a posterior

pelvic tilt as the bottom of the

pelvis is pressed forward.)

Variation 1: Perform with the back

knee turned out.

Variation 2: Perform standing,

grasping the foot of the back

leg with the hand and using it to

pull the knee back and up until a

stretch is felt across the front of

the hip.

1. Move the foot on the ground
   further forward.


2. Carefully add an upper back
   arch.