Great Stretches for the Hips

1. Focus- External Rotators. Laying with your back on the floor, keep shoulders flat on the floor. Pull your right leg across your body to the opposite side and down to the floor with your opposite arm, until the stretch is felt. Hold for 10-30 seconds. Repeat other leg.
2. Focus- External Rotators. Laying with your back on the floor, bring both hands under the head. Keep head neck and back flat, bringing the right leg over the left with both legs slightly bent. Using the right foot, place on the outside of the left knee and push into the center line of the body. Hold for 10-30 seconds. Repeat other leg.
3. Focus- IT Band/Abductors. Standing on the ground, cross the left leg over the right, bending the left leg slightly. With hands on hips, lean to the left until stretch is felt on outside of the right hip. Hold 10-30 seconds. Repeat other leg.
4. Focus: Internal Rotators. Laying with your back on the floor, gently pull right leg into a figure four so that it is bent and your calf is laying across the hips. Pull the foot towards the shoulder, rotating at hip until stretch is felt. Repeat other leg.