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Improving Range of Motion in the Hip

Improving range of motion in the hip capsule is critical to reducing injury – especially to the female athlete (basketball, volleyball, soccer), who is at greater risk to ACL (anterior cruciate ligament) tears, along with anyone involved recreational activities.

Piriformis Stretch:
Lie on your back, with legs bent, feet flat on the floor in close proximity to the buttocks. Cross the right leg over the left knee. Rotate the lower torso so the right knee is angled toward the left shoulder – until you feel the stretch on the right, lateral (outside) buttock muscle. Hold for 20-30 seconds and repeat to opposite side.

Dynamic (active) Hip Flexor / Extensor Stretch:
Lie on one side with the leg bent to 90-degrees and the arm on that side extended to the same side. Perform a running-type motion, with the opposite knee slightly bent. The dynamic action will resemble a bend pendulum motion – with the working leg extending back toward the buttock – followed by a swinging forward motion, with the knee extending to a comfort level. Perform 5-10 strides. Repeat to the opposite side.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exercises every Wednesday on WWL-TV

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