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TABLE 4.7 Selected Stretches for the Hip (continued)Exercise name
(Method of stretch)Description
(Technique cues) Progression
Muscle groups: Hip adductors and hip extensors
Muscles emphasized: Hip adductors, hamstrings, and hip internal rotators
Joint position: Hip abduction with external rotation
E. Side développé stretch
(Static)Lie on one side with the bottom leg
extended and the top leg flexed at
the hip and knee, with both hips
externally rotated. Grasp the foot
or lower calf of the upper leg with
the hand of the upper arm, and use
it to pull the knee close to the top
shoulder and then to help extend
the knee. Hold this final position
with both knees extended.
(Focus on bringing the greater
trochanter back and down as the
leg is extended.)
Variation 1: PNF—Add PNF by using
the top arm to resist knee flexion.
Variation 2: Perform the original
stretch lying on your back instead
of your side.- Bring the upper leg closer to the
top shoulder. - Perform the stretch standing
instead of side-lying.
Muscle group: Hip adductors
Muscles exmphasized: Hip adductors and hamstrings
Joint position: Hip horizontal abduction with hip flexion
F. Second-position stretch
(Static)Spread the legs away from each
other to the sides with the knees
slightly bent (or straight, in
accordance with current flexibility),
and then lean the torso forward at
the hips until a stretch is felt along
the inner thighs.
(Bring the ischial tuberosities back,
and reach the torso forward while
the knees stay facing directly up
toward the ceiling.)
Variation 1: Perform lying on the
back with the legs going to the side
slightly above hip height in either a
parallel or turned-out position.
Variation 2: PNF—Add PNF to either
variation by placing the hands
against the inner thighs to resist
bringing the legs together.
Variation 3: Perform lying on the
back with the feet against a wall
and the back of the legs resting on
the ground as they are spread away
from each other.- Open the legs further to the
sides. - Perform with both knees straight
and feet against a wall to help
spread legs further to the side.