7 Exercises for Hip Mobility . Nguyen Chiro
(1) Supine Figure 4: active movement of knee forward followed by static stretch
(2) Sitting Butterfly: active flutter movement followed by static stretch
(3) Frog: active movement forward followed by static stretch
(4) Rectus Femoris: kneeling lunge position; squeeze glutes and push forward followed by static stretch placing rear foot over back of sofa (kneel on cushions)
(5) Banded Hip: kneeling lunge position; band around post and rear hip
(6) Sitting Crossover Glute:
(7) Kneeling Hip Rotators: deep squat dropping knee to inside; can sit on low level box or bench
Internal Rotation – 90/90 Variations. Nguyen Chiro
(1) 90/90 Both Knees off the Floor: feet shoulder width; both knees up; drop one knee down; opposite leg shin vertical
(2) 90/90 Hip Shift both knees on Floor: one knee is rotated in; the other is rotated out; move side to side
(3) 90/90 Chest to Knee Stretch both knees on the Floor: same position as #2 above
(4) 90/90 Rotate Upper Body both knees on the Floor: same position as #2 above