Exercises

Spiderman Stretch Start on your hands and knees.  Straighten and lift up both knees.  Bring one leg forward so the foot comes next to your hand on… Read More »Spiderman Stretch

Hip Flexor Stretch Kneel on one knee on a padded surface, with your other side’s knee bent and foot on the ground in front of… Read More »Hip Flexor Stretch

Groin Stretch

Side Plank Lie on your side.  Prop yourself up on your forearm and foot.  Hold this position without letting your hip drop or holding your breath.

Sidelying Hip Adduction Lie on your side with your top leg propped up on a chair/step (about 10 inches high).  Support your upper body on your… Read More »Sidelying Hip Adduction

Standing Hip Abduction Loop the theraband around both feet.  Wear a sock or wrap a towel around one foot.  Get down to a semi-squat position and slide… Read More »Standing Hip Abduction

Standing Hip Flexion Loop the theraband around both feet.  Stand with your feet slightly apart.  Lift your knee up to waist height against the resistance of the… Read More »Standing Hip Flexion

Single-Leg Bridge Lie on your back with both knees bent.  Straighten one leg and lift your buttocks up from floor.  Lower down slowly.  Keep your abdominals tight for… Read More »Single-Leg Bridge

Trunk Twist Lie on your back and hold a medicine ball (or any weight) with both hands.  Lift both legs and your upper body up from… Read More »Trunk Twist

Deadlift Use barbell weight appropriate for 3 sets of 6-8 repetitions.  Keep your back stiff, abdominals tight.