Stretch of the Week: Lateral Shuffle with Hip Stretch
By JD Fields, DPT
AZOPT Goodyear Physical Therapist
Type of stretch: Dynamic
How to Perform: Begin in an athletic stance with knees slightly bent and a wide base of support. Start shuffling, or stepping (depending on your pace), laterally in one direction. After two shuffles, stop your momentum to lean over the lead leg until you feel a stretch on the inside of your thigh. Then switch the direction of the stretch to the opposite leg. Start your momentum again towards the same direction and continue with the shuffling. Your pattern will be two shuffles, stretch to each leg and then repeat 4 times in the same direction. Then, come back the other direction facing the same way and perform the same pattern.
Why Perform This Stretch: Side to side movement is a part of most sport activities. Performance of this will stretch our hip abductor muscles, helping them prepare for more vigorous activity. This movement will also provide a stretch to our hip adductor musculature on both sides which are common strain injuries in sports.
Please note: This movement can be performed at a variety of different speeds and should be performed to your comfort level. As with other stretches provided, do not perform if you do not feel safe with the movement. Utilize a wall or other object to help with balance, if necessary.