Hip

Inner thigh Squeeze (Hip Adductors)

Lay on your back and put a medium size exercise ball between your legs.

Lift your legs to a 90-degree angle right above your hips.

Squeeze the ball as hard as you can for 10 seconds and rest for 5 seconds while keeping the ball between the knees.

Clam Shell

Sitting on the ground, put a TheraBand tied into a circle around your knees.

Position your body so that you are laying on your right side with your knees bent, more that 90 degrees, and your head laying on your arm.

Lift your left knee towards the ceiling while keeping your feet together.

Hold for 1 second.

Lower your leg slowly until the knees are together. Repeat and switch sides.

Donkey Kicks

Start in a tabletop position, wrists under shoulders and knees under hips.​

Lift one leg up so that the foot points towards the ceiling, with the leg bent.

At the highest point of the extension, pulse the leg up and down.​

TIP: Maintain well executed form by continuing to engage in the core while completing the pulses.

V-Stretch

Sit with your legs straight out in front of you with your back straight and your chest up.

Slowly and carefully work legs out as far as they will go without straining.

Exhale and bend forward at the hips until you feel some resistance, keeping the back straight.

Hold.

TIP: If you feel a strain in the knee, bring the legs a little closer together.

Torso Twist

Sit on the floor with both legs straight in front of you.

Bend the right leg and cross it over the left.

Slowly twist your shoulders toward the right.

Place the left elbow on the outside of the right knee.

Gently push the knee with your elbow, to twist your upper body towards the right.

Keep gently pushing your left elbow against the right knee for 30 seconds.

Kneeling Quad Stretch

Kneel onto your right knee and put your left foot in front of you so that your left knee is at a 90-degree angle.

With your left arm, reach around and grab your right ankle and pull towards your buttocks while pressing through the pelvis.

Keep the spine erect and the chest lifted with the shoulders over the hips .

Hold.

Gently let go of foot, switch sides and repeat.

TIP: If your knee hurts on the floor, put a sweater or shirt under the knee. If you are having trouble balancing, do this stretch in front of a wall or chair to hold onto with the other arm for stability.