How to Do
How to Do Lying Abductor Stretch, Hip External Rotation
The lying abductor stretch hip external rotation should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the lying abductor stretch hip external rotation.
Beginning
Beginning Hip External Rotation Stretch
1. Grasp the back of your right thigh or the top of your right calf with your hands.
2. Bring your left leg closer to your torso by lifting your right leg. The stretch should be felt in the outer area of your hip and buttocks.
3. Hold for around 30 seconds before switching sides.
Movement
Hip External Rotation Stretch Movement
1. Lay on the ground so that you are on your side. For example, let's lay on your left side.
2. You can use your left arm to place it under your head. Your right arm will be straight and on your side.
3. The side of your left leg will rest flat on the ground, bent at a 90-degree angle.
4. Your right leg will be straight out and your foot will be turned so that the inside of your foot is resting on the ground.
5. Generate motion from the hip and rotate your leg so your foot is now pointing straight up towards the ceiling.
6. Come back to the starting position in a controlled motion and repeat for repetitions.
Benefits
Hip External Rotation Stretch Benefits
Stretches and exercises for hip external rotation. Exercises can strengthen the hip external rotators, enhancing stability and reducing the risk of hip, knee, and ankle problems. Knee and lower back discomfort can be reduced by having strong hip external rotators.
Exercise Aliases
How To Do Abductor Leg Rotations, Abductor Roll-Ups, Hip Abductor Exercises, Thigh Abductor Workout.
