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Stretches - Hips

Mega Therapy
Buttocks/Piriformis
Mega Therapy
  • Lie on your back and bend both knees
  • Put one ankle (leg 1) in front of the opposite knee (leg 2) and turn this leg outwards (see picture)
  • Pull leg 2 towards you by holding your knee
  • You should feel the stretch in the buttocks of leg 1
  • For an extra stretch, push the knee of leg 1 away from you
  • Hold for 30 sec to a minute
  • Repeat on both sides

Buttocks/Gluteals
Mega Therapy
  • Sit on the ground
  • Have one leg straight (becomes bottom leg) and one bent (becomes top leg)
  • Put the foot of the bent leg (top leg) on the outside of the other leg (bottom leg) at the level of the knee
  • Bend the bottom leg
  • Turn your body towards the buttock of the top leg
  • As you turn your body, use your arm to push the knee of your top leg away from you
  • You should feel the stretch in the buttock of your top leg
  • Hold for 30 sec to a minute
  • Repeat on both sides

Buttocks/Gluteals
Mega Therapy
  • Sit on the ground
  • Have one leg straight (becomes bottom leg) and one bent (becomes top leg)
  • Put the foot of the bent leg (top leg) on the outside of the other leg (bottom leg) at the level of the knee
  • Turn your body towards the buttock of the top (bent) leg
  • As you turn your body, use your arm to push the knee of your top leg away from you
  • You should feel the stretch in the buttock of your top leg
  • Hold for 30 sec to a minute
  • Repeat on both sides

Buttocks/Gluteals
Mega Therapy
  • Lie in the push up position
  • Bend one leg under your body so your shin is parallel to your shoulders
  • Take the foot of your straight leg as far back as you can and lean forward towards the shin of the bent leg
  • You should feel the stretch in the buttock of the bend leg
  • Hold for 30 sec to a minute
  • Repeat on both sides

ITB134234234
Mega Therapy
  • Stand facing straight ahead
  • Cross one foot in front of the other
  • Keep the back leg straight
  • Push your hips to the side of the back leg and bend your body away
  • Make sure your hips stay facing forwards (don't twist)
  • You should feel the stretch on the outside of your hip
  • Hold for 30 sec to a minute
  • Repeat on both sides

Groin/Adductors
Mega Therapy
  • Sit on the ground with your back against a wall
  • Bends your legs and turn them out so the soles of your feet are facing each other
  • Put your soles together and push your knees towards the ground gently to increase the stretch to the inside of your legs
  • Hold for 30 sec to a minute

Groin - Side Lunge
Mega Therapy
  • Stand upright, with both feet facing forward, double shoulder-width apart
  • Put your hands on your hips, keep your back straight and take your bodyweight across to one side by bending that knee
  • To increase the stretch, take the straight leg out to your side further
  • Hold for 30 sec to a minute
  • Repeat on both sides



Long Adductors
Mega Therapy
  • Stand on one leg with the other out to the side on a bench
  • Keep the top leg straight
  • Bend the leg on the ground
  • You should feel the stretch in the groin of the top leg
  • Hold for 30 sec to a minute
  • Repeat on both sides



Long Adductors
Mega Therapy
  • Sit on the ground with your legs straight
  • Take your legs apart as far as you can, keeping them straight
  • Lean forward towards the ground until you feel a stretch on the inside of your legs
  • Hold for 30 sec to a minute

Groin
Mega Therapy
  • Kneel in the lunge position
  • Both knees should be at right angles
  • Put your body weight over your front leg by bending your front knee more
  • You should feel the stretch in the groin of your back leg
  • Hold for 30 sec to a minute
  • Repeat on both sides

Hip Flexor
Mega Therapy
  • Kneel in the lunge position
  • Both knees should be at right angles
  • Push the hip of your back leg forwards (rotate your pelvis upwards)
  • You should feel the stretch in the front of the hip of your back leg
  • Hold for 30 sec to a minute
  • Repeat on both sides



Hip Flexor with Ball
Mega Therapy
  • Kneel on one leg and both hands
  • Put the other leg on the ball keeping it straight
  • Push the hip of the straight leg towards the ground
  • Hold for 30sec to a minute
  • Repeat on both sides

Hip flexor/groin
Mega Therapy
  • Stand facing a table:
  • Left one leg and put your foot on the table
  • Keep the leg on the ground straight
  • Push your hips towards the table as you bend your top leg more
  • You should feel the stretch in the front of your back leg
  • Hold for 30 sec to a minute
  • Repeat on both sides