Pelvis and Thigh
40 ExercisesTargets hip joint mobility, pelvic alignment, gluteal activation, and SI joint stability.
Seated Hamstring Stretch
Client should be seated with arm resting on opposite leg. Reach for extended foot. Caution: do not hyperextend knee of leg being stretched.
Forward Fold Hamstring Stretch
With soft knees and holding opposite elbows, forward fold over the thighs and allow the ischial tuberosities to move upwards. Have long, slow breaths while allowing the head and arms to act as weights, drawing the spine downwards which, in turn, pulls the pelvis anteriorly.
Supine Towel Hamstring Stretch
While lying supine, place a towel around sole of foot and draw foot towards forehead with arm strength. Be sure the leg on the ground stays long and is pushing gently down into the ground. Keep neck and shoulders soft. The knee of the leg being stretched does not need to be straight.
Butterfly Adductor Stretch
With soles of feet together, allow knees to be pulled by gravity downwards. Can also place a bolster or rolled up towel under buttocks for ease or place back against wall for support.
Seated Abducted Adductor Stretch
Seated with legs abducted and toes aimed towards ceiling, gently lean forward and walk hands away from body.
Iliopsoas Stretch
Client in a kneeling lunge position. Shift hips forward while keeping upper body upright until a stretch is felt in the front of the hip. Can be advanced with professional assistance in a supine position, flexing one knee to chest while assisting extension of the other leg.
Piriformis and Gluteals Stretch
Lying on back, cross one ankle over the opposite knee. Grasp the thigh of the bottom leg and pull both legs toward chest until a stretch is felt in the buttock. Advancing can be done prone with knee and hip flexed and rotated underneath body.
Quadratus Lumborum Stretch
Client lies on back, extends, and left laterally flexes the trunk to stretch the right QL. Professional advances by adding right rotation of the trunk. Can also be self-stretched using various yoga poses to soothe sciatic nerve pain, such as Staff Pose, Locust Pose, Reclining Big Toe Pose, Supported Bridge Pose, and Pigeon Pose.
Staff Pose (Dandasana)
"soothe sciatic nerve pain"
Supported Bridge Pose (Setu Bandhasana)
"soothe sciatic nerve pain"
Reclining Big Toe Pose (Supta Padangusthasana)
"soothe sciatic nerve pain"
Pigeon Pose (Kapotasana)
"soothe sciatic nerve pain"
Hamstring stretch on wall
Lie on your back on a mat, with one leg extended flat on the floor. Raise your other leg and place it against a wall or door frame, keeping it as straight as possible, until you feel a comfortable stretch in the hamstring muscle group.
Single knee to chest stretch
Lie on your back with legs extended straight. Gently grasp one knee with both hands and slowly pull it towards your chest until you feel a comfortable stretch in your lower back and hip region. Hold and repeat on the other side.
Lower trunk rotation
Lie on your back with your knees bent and feet flat on the floor. Keep your shoulders pressed firmly to the floor throughout. Slowly lower both knees to one side as far as comfortable, return to the start, then lower to the other side.
Double knee to chest
Lie on your back on a mat. Grasp both knees with your hands and gently pull them toward your chest as far as you can comfortably go, feeling a stretch in your lower back. Hold for a set duration.
Side-Lying Quadricep Stretch
In side-lying position with arm under head to support neck, use opposite arm to grasp front of the foot and draw heel towards buttocks. Gently activate core and aim tailbone towards extended leg's heel to keep lumbar spine in neutral. Keep thighs close together and be aware of stress on knee.
Prone Towel Quadricep Stretch
Lie in prone position with fist or palm under forehead. Use a towel around top of one foot to pull heel towards buttocks. Gently compress pubic bones into floor to activate core and protect lumbar spine.
Chair Assisted Quadricep Stretch
On a firm surface (chair), use hand or towel to draw heel towards buttocks. Draw in core, moving pubic bones towards belly button to protect low back. Can hold back of chair or use wall for support with opposite hand. Increases stretch sensation by pointing stretched knee towards floor.
Kneeling Adductor Stretch - Magnus & Longus
On all fours, send one leg out to side with sole of foot off of floor. To stretch adductor magnus and longus, reach buttocks towards heel.
Kneeling Adductor Stretch - Brevis & Pectineus
On all fours, send one leg out to side with sole of foot off of floor. To stretch adductor brevis and pectineus, bring shoulders over or past hands.
Quadriceps stretch
Stand tall and place one hand on a wall for balance. Lift one foot behind you and grasp your ankle. Gently pull your foot toward your buttock until you feel a stretch in the front of your thigh. Keep your knees close together.
Hip adductor stretch
Lie on your back on a mat with your knees bent and feet flat on the floor, pressed together. Allow your knees to open outward to the sides as far as you can without discomfort, feeling a stretch in your inner thighs.
Left Side Lying Stretches for Pregnancy
"Relieves rib pain, muscle cramping, and tingling without compromising blood flow"
Child Pose Stretch
Kneel on the floor with your big toes touching and your knees spread apart about as wide as your hips or the edges of your mat. Sit back onto your heels as you exhale. Fold forward and walk your hands out in front of you, resting your forehead gently on the floor. Relax your arms either stretched out forward or resting alongside your torso with your palms facing up. Breathe slowly and deeply into your belly and lower back for 8 to 12 breaths.