Lying hip flexor stretch table (assisted, contract-relax)

STRETCH

Preparation:

Partner should have you lay face up with one leg hanging off table and one knee pulled into chest.

 

How to Do:

In video, partner is standing to side for better view of stretch. Description will be of partner standing at foot of table facing you. This reduces the difficulty for the partner.

  1. Partner should have you pull knee toward chest and you will hold it there.
  2. Ensure lower back remained flat against the table throughout the stretch.
  3. Push opposite knee down to focus stretch on the muscles of the hip joint. Push foot back to focus stretch on the front of the thigh.
  4. Hold at first Resistance barrier for 20 to 30 seconds, and then statically contract for 5 to 7 seconds.
  5. Relax and move into newly acquired range of motion.
  6. Repeat 2 to 3 reps.

AS FEATURED IN

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