[Vickie]

Based on some feedback I have changed the exercises up to include a very valuable stretch for a little muscle that attaches from the leg bone to the hip; the periformis stretch. I'll give you a week to work with these exercises and then move into the last exercises. Let me know how you are all doing.

7.
Quadratus Upper Hip / Lower Back
Stretch your right leg out of your hip and as far off to the side as you can without moving your hips, rounding your back, or bending your right knee.
Place your right hand on your extended knee. Your goal will be to increase the area between your left knee and your torso as you lean to the right.
Slide your hand down your leg as far as you can. Grip your leg at this point and hold as if your arm was a tetter and your left side is just relaxed in the stretch. Hold
Slowly bring your elbow down, under, and around so that it can sit on your leg. Your left shoulder should still be open not rounded toward the floor. Hold.
Twist your rib cage t bring your left hand and shoulder around to place your left hand across your right arm at the elbow joint or above and breath and relax into the stretch. Hold.
Come out of this movement by taking first your left hand and then your right over toward the left hip (before you ever begin to move the torso).
Lean forward and bring your chest close to the floor as you rotate around to your left, taking your hands over the left leg.
Gently lift your chest toward the ceiling, drag your hip up and rotate your right knee on the floor. Your back will be comfortable arched. Hold.
Rock your right hip down to come back to neutral.

Key: At any time in this exercise if you feel an urgency to release the stretch you MUST move slowly and follow the exit protocol as closely as possible. As valuable as this stretch can be it exposes you to greater risk of injury if you are careless.

8.
Outer Thigh Stretch Adductor muscles / focus: outer hip
Lie on your back, knees bent feet flat and slightly wider than shoulder width..
Relax your hips and drop your knees toward one another allowing your foot to roll onto the instep.
Hold for 1 minute without forcing them to come together.
Rock side to side pushing down the hip which brings the knees passively apart.
Bring your feet one width apart again and repeat.
Key: Do not force the knees together in the beginning even if one is noticeably straighter that the other. They will correct themselves naturally over a few workouts.

**I will add an expanded version of this with the next tier of exercises.

9.
Hurdle’s Stretch Full Hip Flexor
Kneel on both knees with your body erect and your arms by your side.
Step 1:
Bring your right foot forward but place your foot a full shoe length further out than your knee.
Lean forward with a flat back to try and place your knee over your ankle.
Take care not to hyperextend your back by dropping your hip too far forward.
Lean back to upright and continue to step 2.
Step 2:
Keep your right leg, the forward leg, stationary as you begin to turn your body away.
As you move the left leg, the support leg, will open simultaneously.
As soon as your right, forward, knee or foot begins to roll inward stop your rotation.
Keeping your body tall push your weight over the right heel to stretch the inner thigh of both legs, especially the left side.
Return to start, bring your knees together and sit back on your heels to rest a moment.
Repeat on the other side

Key: The biggest error in this exercise is not keeping your torso lifted out of your hips.

10.
Passive Periformis Stretch
On all fours.
Cross your left knee over your right knee and let it rest on the floor
Begin to stretch out your left leg which will stretch the right hip.
Slowly lower your elbows to the floor, increasing the stretch.
As the stretch happens, let your left leg stretch out even more.
Stay on one leg for 45-60 seconds.
Flex your left ankle and push yourself back to an all fours position.
Repeat on with the right leg.

Enjoy. Vickie