Anterior Hip/LCS Stretch

Anterior hip, Hip flexor stretch

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Procedure:

  1. Start on one knee so your front leg is about 3 feet in front of the other
  2. Tilt your pelvis backwards, as if it is a bowl and you are trying to spill water out of the back.
  3. Lock your pelvis in line with your back; we do not want you to arch your back during these stretches.
  4. Lean forward and backwards at the hips (NOT through your lower back).  Move as if someone has grabbed you by the front pockets and is pulling you forward.
  5. Perform 10 slow repetitions for 3 sets.

Notes:

  • You can increase or decrease the stretch in the front of your leg by moving the opposite leg forward or backwards.
  • Keep your back as straight as possible and locked to your pelvis throughout these stretches, as though there is a 2×4 strapped between the two.
  • Perform this series of stretching 2-3 times everyday.

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