Hips & Lower Limbs
Adductor Stretch
Adductor stretch in butterfly position: seated, feet together, knees open toward the floor to loosen the inner thighs and hips.
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Flexibility
Articles tagged "Flexibility"
63 articles
Hips & Lower Limbs
Knee Joint Relaxation - Hero Pose
Knee joint relaxation in hero pose (Virasana): sitting on heels then gradually reclining backward, 10-20 seconds, to loosen the quadriceps and joint capsule.
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Hips & Lower Limbs
Hip Joint Flexibility
Hip flexibility exercise lying on the back, with circular leg movements to mobilize the hip joint in all directions.
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Hips & Lower Limbs
Range of Motion Improvement - Lying Bicycle
Lying bicycle exercise (air pedaling) on the back to improve hip and knee range of motion while mobilizing hamstrings and quadriceps.
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Hips & Lower Limbs
Deep Squat
Deep squat with heels on the floor, 30 to 90-second hold to mobilize hips, knees and ankles simultaneously.
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Shoulders & Upper Back
Trunk Rotator Stretch
Standing trunk rotator stretch in 3 progressive stages, with torso rotation touching knee then ankle, 7-second holds per position.
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Lower Back & Pelvis
Supine Spinal Twist
The supine spinal twist improves spinal flexibility, stretches the obliques, and relieves tension built up in the lower back.
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Lower Back & Pelvis
Pigeon Pose
The pigeon pose deeply stretches the piriformis, psoas, and glutes to release hip and lower back tension.
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Lower Back & Pelvis
Spinal Mobilization (Cat-Cow)
The Cat-Cow spinal mobilization alternates flexion and extension of the spine on all fours to improve back movement fluidity.
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