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Exercise: Hips - Lying Knee Crossover |
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Lie flat on back with legs extended.
Place arms on the floor, extended straight out to the sides at the shoulder level (form a "T").
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Bend right knee and raise thigh until it is perpendicular to the floor
Slowly lower the right knee to the left side, toward the floor.
Keep shoulder on the floor.
When the leg is lowered to the floor as possible, place the left hand lightly on the outside of the right knee and hold the stretch.
Return knee to center position and extend leg.
Repeat on the other side.
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Maintain normal, steady breathing.
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Stretches the torso and outer thigh.
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None.
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Be sure muscles are warm before stretching.
Do not stretch beyond a comfortable position.
This exercise may be contraindicted for some individuals with back or hip problems or during pregnancy.
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For an additional stretch through the chest, extend the arms out to the side and slowly move them upward along the floor, closer to the head.
This is a flexibility stretch. It is recommended that stretches for improved flexibility be held for at least 30 seconds.
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I am stronger on the pitch and have noticed a great improvement in my playing since training with him. Rio Ferdinand
