Stretch of the Week: Hands and Knees Posterior Hip Stretch
By Amanda Gallow, DPT, SCS
AZOPT Buckeye Physical Therapist
Stretch Type: Dynamic
How to Perform: From your hands and knees with your core engaged, shift your buttocks back towards your heels about half way. There should be no pinching in the front of your hip. Then shift your weight to the right or left knee. You should feel a stretch along the outside of the hip and buttocks of the direction you shifted. Hold for 10 seconds and repeat 10 times each side.
Why Perform This Stretch: This is dynamic stretch to address mobility of your hip joint capsule, specifically the posterior hip (back of the hip). You are using your femur, thighbone, and body weight to stretch the hip capsule. This stretch helps improve your ability for hip flexion or bringing your hip towards your chest. This can be performed prior to and after physical activities.