Hip External Rotater and Extensor Stretch
Areas of Concentration:
Hips, Hamstrings, Lower Back, Glutes, Calves
Sit tall with good posture. Start with the left leg extended and bend the right leg at the knee, placing the bottom of your foot flat against the inner left thigh. Bring the right heel as close to the groin as possible while maintaining the flat position of the bottom of the foot against the left thigh. Grab the PowerBench handle with both hands. Make sure that you retain good posture throughout this stretch. Push the “forward-slow” button to pull you forward to a challenging but acceptable position.
Breathe easily throughout this stretch. Hold this position for 5-10 seconds and then press the “back-slow” button to back off and rest for 5-10 seconds. Then repeat this stretch, going farther forward than the previous time to a new position that is both a challenging and acceptable level of stretch. Again, back off and rest for 5-10 seconds.
Repeat as desired and then perform for the opposite leg position.
Variations such as the amount of time the user “holds the stretch”, the amount of time of “rest between stretches”, the number of “stretches per routine” and additional stretches should be determined by the level of the user.
Remember – for maximum benefit in the shortest amount of time, breathe easy and maintain good posture during this stretch.
Remember – the PowerBench has a built-in safety feature – simply press the “release” button at any time for a quick release of tension