Assisted Lying Hip Stretch In Supine Position
Gently stretch your hips and relieve lower back tension with this assisted supine hip stretch. Use a band or towel to deepen the stretch safely.
Description
This exercise involves lying on your back and using a band or towel to gently pull your leg towards your chest. This stretch is great for increasing hip flexibility and relieving lower back tension.
How to Do Assisted Lying Hip Stretch In Supine Position
- 1Setup
Lie on your back in a supine position with both knees bent and your feet flat on the floor, about hip-width apart.
- 2Setup
Loop a resistance band or towel around the sole of one foot, holding both ends of the band/towel with your hands.
- 3
Gently pull the band or towel to draw your knee towards your chest, keeping your lower back pressed into the floor.
- 4
Hold the stretch for the prescribed duration, feeling the tension in your glute and hip, then slowly release and repeat on the other side.
Tips
- Focus on deep, controlled breathing throughout the stretch to help relax your muscles and allow for greater range of motion.
- Keep your non-stretching foot flat on the floor to stabilize your pelvis and ensure the stretch is isolated to the target hip.
- Adjust the tension by moving your hands closer or further from your foot; the stretch should be noticeable but never painful.
Common Mistakes
- ×Rounding your lower back reduces the effectiveness of the hip stretch; actively press your sacrum into the floor to maintain a neutral spine.
- ×Pulling too aggressively can cause discomfort or injury; only pull to the point of a gentle, comfortable stretch, not pain.
- ×Allowing the opposite knee to lift off the floor indicates pelvic tilting; keep the non-stretching foot firmly planted to maintain proper alignment.
Variations
Assisted Lying Adductors Stretch
Gently stretch your inner thighs and improve hip flexibility with this assisted lying adductor stretch. Use a band to deepen the stretch safely.
Assisted Side Lying Adductor Stretch
Gently stretch your inner thighs with the Assisted Side Lying Adductor Stretch. Improve hip mobility and flexibility by targeting your adductor muscles
Assisted Lying Gluteus Maximus Stretch
Effectively stretch your gluteus maximus with this assisted lying stretch. A partner gently guides your leg for a deeper, safer hip and glute release.
Assisted Lying Gluteus And Piriformis Stretch
Relieve hip and lower back tightness with the Assisted Lying Gluteus and Piriformis Stretch.
Related Exercises
Lying Cross Over Knee Pull Up Stretch
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Lying Leaning Against The Wall Stretch
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Hip - Flexion
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Hip - Lateral Rotation (External Rotation)
Increase hip mobility and flexibility through external rotation with this bodyweight stretch. Improve joint health and range of motion.
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