Medical Library

First, we're going to work on Hip Extension Movement

1. Lie down on your bed and position yourself so the leg nearest that edge can be lowered off of it.
2. Next, pull the knee that is furthest away from the edge toward your chest.
3. Finally, you'll drop the knee that's closest to the edge off the side of the bed slowly until you feel a stretch in the front of that hip.
4. Hold it for 15-30 seconds and repeat this movement twice on each side.

Our second movement is Hip External Rotation Movement

1. For this exercise, move to the center of your bed.
2. Bend your knees and separate your feet about a foot or 25 centimeters apart.
3. Drop your knees to the left and hold for 3-5 seconds and then drop them to the right.

This exercise will actually target both hip internal and external rotation.

Finally, there's Hip Internal Rotation Movement

1. For this movement, safely move to the edge of your seat.
2. Move your foot out to the side and slowly allow your knee to fall in and down toward your opposite ankle.
3. Hold this for 15-30 seconds and repeat it 2-3x per side.

Now for the Bonus Yoga Pose

This Yoga position helps with active hip extension and is a simplified version of what is called the Warrior 1 pose.

1. Standing tall with your feet shoulder width apart, step your right foot forward about 2 feet and keep your toes facing forward.
2. Bend your front knee 30 to 45 degrees.
3. Keep the back knee straight and pivot your back heel so your foot forms a 45-degree angle.
4. As you inhale, raise your torso and reach up with the arms, hands shoulder-distance apart and palms facing each other.
5. Draw your lower belly back and up away from your right thigh.
6. Hold this position for 5-10 breaths.
7. Release your hands back down to your sides and step your back foot forward to end the pose.