Low Back, Hips & Legs Stretches
IN THIS LESSON
This prone stretch uses a strap to effectively target the often-neglected medial (internal) hip rotators. Creating balance in these deep muscles is essential for overall hip health and pelvic stability.
Instructions
Step 1: Get into Position
Lie on your stomach. Loop a stretch rope, strap, or towel around your right ankle.
Bend your right knee to a 90-degree angle.
Step 2: Secure Your Grip
Reach across your low back with your left hand and grasp the end of the strap.
Your left arm should be relatively straight, acting as an anchor.
Step 3: Apply the Muscle Energy Technique (M.E.T.)
Activate: Gently try to pull your right foot inward toward your body's midline, resisting this movement with the strap held by your left hand. You will feel a light contraction in your inner hip/thigh. Hold this activation for 5-10 seconds.
Relax & Stretch: Completely relax the inward pull. As you exhale, use the strap to gently guide your right foot outward, away from your body, until you feel a comfortable stretch in your hip. Hold this passive stretch for 2-3 seconds.
Step 4: Repeat
Repeat this "activate-relax-stretch" cycle 2-3 times.
Carefully release the strap and repeat the entire sequence on the opposite side.
