Hollywood Chiropractor | Hollywood chiropractic care | FL | Stretches For Hips

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Dr. Michael Surdis, Jr. DC    


Stretches For Hips

Pexternal/internal hip stretches

Created by Dr. Andrew Cherry  Nov 30th, 2015


PIRIFORMIS AND HIP STRETCH - SEATED

While sitting in a chair, cross your affected leg on top of the other as shown. Next, gently lean forward until a stretch is felt along the crossed leg.  

Repeat

Hold

Complete

Perform

Total 4

10 Times

20 Seconds

5 Sets

2 Time(s) a Day

 



Piriformis Stretch

Place your leg onto a counter/table/bed that is about pelvis height with you knee bent and your foot coming across your body. Lean forward until you feel a stretch in the buttock. Repeat on opposite leg.

MAKE SURE ANKLE IS EVEN WITH KNEE    

Repeat

Hold

Complete

Perform

10 Times

20 Seconds

5 Sets

2 Time(s) a Day

ITB stretch Repeat 10 Times

                        Hold      20 Seconds

                                                                                                Perform 2 Time(s) a Day


On your back, put rope around foot. Bring leg up

Complete 5 Sets and to the side until you feel a stretch on the outer portion of your hip.

   


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