Objectives

  • Open posterior hip musculature for ease of movement

Targeted Muscles

  • External Hip Rotator Musculature
  • I.T Band

How to Perform

1Begin by lying on your back with knees bent and feet planted flat on the floor beneath them.
2Keep both hips even on the floor with a slight neutral curve in your low back.
3Cross your right ankle with a flexed foot over your left knee.
4Keeping your head, shoulders and hips aligned with the floor bring your right hand to the right knee.
5Inhale and then exhale and push the right knee away from you.
6Hold 45 secs
7Repeat on the other side.

Alternative Exercise Suggestions for Patients with an ICD

1Keep arms below shoulder level.

Common Challenges

  • Avoid this exercise if you experience any knee pain.
  • It’s easy to loose form in this exercise and feel as if you aren’t getting a good stretch. To avoid this, ensure your hips stay even with the floor and your lower back remains slightly arched. This will ground your seat bones close to the floor, which will allow for a greater stretch.
  • You may also loose the stretch feeling if your foot is too far from the body. Ensure it’s directly under your knees.

Load Sets Reps Tempo Rest
n/a 1 1 Hold 45 sec on each leg n/a

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