6. How to... supine hip stretch
Supine hip stretch
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Instructions
1. Lie supine (on your back), extending your legs so there are lying flat along the floor with the toes pointing up towards the ceiling. Slide your right foot back towards your hip so that your foot is flat along the floor and your knee is pointing up towards the ceiling, keep the left leg flat along the ground.
2. Retract your scapular (pull your shoulder blades down- towards your bum and back, towards your spine). Do this without increasing the arch in your low back or lifting your hips off the floor.
Hold this position throughout the exercise. Reach down with both hands and gently pull your knee back towards your chest, at the same time keep your left leg lying flat along the ground and push the back of the heel into the ground while contracting your right glute (butt) muscle.
Notes from your P.T
TIP: To increase the stretch, maintain the abdominal contraction, exhale and slowly pull the knee further back towards the chest while straightening the leg and pushing your heel away from your body.
Muscles worked and benefits: Butt/Hips, Legs - Thighs, a great stretch for those who are seated to work.
Sets and reps? Hold position for 30-45 seconds, straighten the leg and repeat for 2-5 repetitions alternate legs and repeat.
Ready to advance? Add 5 seconds to your duration or increase reps from 5 to 8.
Caution: Always work within your own range of limits and abilities. If you have any medical concerns, talk with your doctor.
I hope you have enjoyed practicing this stretch and the others that are available in our how to exercise blog. If you’de like to practice these sorts of exercises with our expert guidance, why not book yourself in to one of our Trigger Point Pilate’s classes, which happen three times a week in Brighton and Hove (U.K)