Main muscles worked: Tensor fascia
You should feel this stretch at the outside of your hip
Equipment needed: None
Step-by-step directions
• Stand next to a wall for support
• Cross the leg that is closest to the wall behind your other leg.
• Lean your hip toward the wall until you feel a stretch at the outside of
your hip. Hold the stretch for 30 seconds.
• Repeat on the opposite side, then repeat the entire sequence 4 times.
Repetitions
2 sets of 4
Days per week
Daily
Observation :
- Do not lean forward or twist at the waist.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.
You should feel this stretch at the outside of your hip
Equipment needed: None
Step-by-step directions
• Stand next to a wall for support
• Cross the leg that is closest to the wall behind your other leg.
• Lean your hip toward the wall until you feel a stretch at the outside of
your hip. Hold the stretch for 30 seconds.
• Repeat on the opposite side, then repeat the entire sequence 4 times.
2 sets of 4
Days per week
Daily
Observation :
- Do not lean forward or twist at the waist.
Warm up:
Before doing the following exercises, warm up with 5 to 10 minutes of low impact activity, like walking or riding a stationary bicycle.
Stretch:
After the warm-up, do the stretching exercises shown on Page 1 before moving on to the strengthening exercises. When you have completed the strengthening exercises, repeat the stretching exercises to end the program.
Do not ignore pain:
You should not feel pain during an exercise. Talk to your doctor or physical therapist if you have any pain while exercising.
Ask questions:
If you are not sure how to do an exercise, or how often to do it, contact your doctor or physical therapist.