How to supine hip stretch

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1. Lie supine (on your back), extending your legs so there are lying flat along the floor with the toes pointing up towards the ceiling. Slide your right foot back towards your hip so that your foot is flat along the floor and the knee is pointing up towards the ceiling, keep the left leg flat along the ground.

2. Retract your scapulae (pull your shoulder down and back) without increasing the arch in your low back or lifting your hips off the floor. Hold this position throughout the exercise. Reach down with both hands and gently pull your knee back towards your chest, at the same time keep your left leg lying flat along the ground and push the back of the heel into the ground while contracting your right glute (butt) muscle.

3. To increase the stretch, maintain the abdominal contraction, exhale and slowly pull the knee further back towards the chest while straightening the leg and pushing your heel away from your body.  Hold position for 30-45 seconds, straighten the leg and repeat for 2-5 repetitions alternate legs and repeat. 

Continue breathing through the exercise, use the exhale phase to slowly pull the knee towards the chest to increase the stretch.

I hope you have enjoyed practicing this stretch and the others that are available in our how to exercise blog. If you’de like to practice these sorts of exercises with our expert guidance, why not book yourself in to one of our Trigger Point Pilate’s classes, which happen three times a week in Brighton and Hove (U.K)

click here to do just that!

Andy Payne