Hip Stretch Routine
by Ted Bonham, Titleist Performance Institute Certified Director of Fitness
Many of us have jobs that require a lot of sitting during the day whether its in an office, driving a vehicle or traveling on an airplane, train or bus. This can effect the mobility of our hips, legs, lower back and core.
I have a great two part stretching exercise that will help in keeping the hip flexors, hamstrings, back and core in shape.
To start the stretch, lie down on your back, knees bent, feet flat on the floor. Cross one leg with the other placing the ankle on the knee of the opposite leg. Your ankle bone should be on top of the knee. Keeping the shoulders against the floor, move the legs in one peice so the foot that is on top of the knee touches the floor. Pull the knee to the ground using the hand that is on the same side as the foot you just moved to the floor. Take a deep breath and exhale holding the stretch for 10 – 15 seconds. Repeat the process on the opposite side.
The second part of the stretch is a little more dynamic. Begin the stretch the same as you did with the first part, crossing the leg so the ankle is on the knee, shoulders against the floor. Raise the other foot off of the floor so the the shin of that leg is parallel to the ground. Place one hand on the ankle, the other on the knee. Push on the knee while pulling on the ankle. Hold for 10 – 15 seconds. Now place both hands on the knee and pull to the chest, again holding for 10 – 15 seconds. The last part of this stretch is to raise the supporting leg that was parallel to the ground, straight up in the air. Place one hand on the knee the other on the ankle and push on the knee, pull on the ankle, as you did on the first part of the stretch. Hold for 10 – 15 seconds. Repeat on the other side. Remember to breathe during the stretch and relax the muscles to acheive greater mobility.