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- To stretch the outer hip, you can try the following exercises:
- Outer thigh muscle stretch: Lie on your back, bend one leg at the hip, and bring it up toward your chest. Place the ankle of one leg onto the thigh of the other, just above the knee1.
- External hip rotator stretch: Sit with a straight back, cross one leg over the other, and use the opposite arm to push the knee toward the shoulder until you feel resistance2.
- Hip stretch: Sit on the floor, extend one leg out, and place the sole of the other foot on the thigh. Lean forward and hold for 30 seconds3.
- External hip rotations: Sit on the floor with both legs out in front, bend the knees, and press the soles of the feet together. Push the knees down toward the floor and hold for 10 seconds4.
Learn more:✕This summary was generated using AI based on multiple online sources. To view the original source information, use the "Learn more" links.To perform the outer thigh muscle stretch: Lie on your back with your knees bent and your feet flat on the floor. Bend one leg at the hip to bring it up toward your chest; repeat this move with the other leg. Once both legs are up, place the ankle of one leg onto the thigh of the other, just above the knee.www.verywellhealth.com/back-pain-relief-through-o…External hip rotator stretch Sit up on a yoga mat with a straight back and the legs extended. Bend the left leg and cross it over the right leg so that the left ankle is resting beside the right knee. Use the right arm to push the left knee toward the right shoulder until you feel resistance. Slowly breathe out. Never push until the point of pain.www.medicalnewstoday.com/articles/325377To perform this stretch: Sit on the floor with a straight back. Extend the right leg out. Position the sole of the left foot on the right thigh, as close to the pelvic region as possible. Lean forward, placing the palms on the floor on either side of the right leg. Hold for 30 seconds. Repeat on the other side.www.medicalnewstoday.com/articles/326922To perform external hip rotations:
- Sit on the floor with both legs out in front.
- Bend the legs at the knees and press the soles of the feet together.
- Place a hand on top of each knee and gently push them both down toward the floor. ...
www.medicalnewstoday.com/articles/325029 - People also ask
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