This is an excerpt from Stretching Anatomy-3rd Edition by Arnold G. Nelson & Jouko J. Kokkonen.
- Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
- Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
- Repeat this stretch for the opposite leg.
Most-stretched muscles on left side: Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae (iliocostalis, longissimus, spinalis), lower latissimus dorsi
Most-stretched muscles on right side: Hamstring (semitendinosus, semimembranosus, biceps femoris), gluteus maximus, gastrocnemius
Less-stretched muscles on the right side: Soleus, plantaris
The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, and even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outward. Using this stretch regularly will build flexibility and strength.
Intermediate Seated Hip Extensor and External Rotator Stretch
Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front, bend the left knee and place the left foot flat against the right inner thigh as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.