Gluteal Region & Hip Exercises

1. Lie flat any your back with your left leg crossed over your right knee.
2. Inhale, flex your right knee, and let It push your left foot toward your face while keeping your head, shoulders, and back flat on the floor.
3. Hold the stretch and relax.
4. Lie flat on your back with your logs extended.
5. Flex one knee and raise it to your chest.
6. Grasp your knee or thigh with one hand.
7. Exhale, and pull your knee across your body to the floor while keeping your elbows, head,
   and shoulders flat on the floor.
8.  Hold the stretch and relax.

From bent knee position. Interface fingers behind head and lift left leg over right leg. Use left leg to pull right leg toward floor until you feel a stretch along the side of your hip and lower back. Stretch and relax. Keep upper back, shoulders, and elbows flat on floor. You don’t have to touch the floor with your right knee, just stretch within your limits. Hold for 30 seconds. Repeat stretch for other side.

1. Lie flat on your back with your knees flexed and arms out to the sides.
2. Exhale, and lower both legs to the floor on the same side while keeping your elbows, head, and shoulders flat on the floor.
3. Hold the stretch and relax.

lliopsoas and Groin

1. Stand upright with the legs straddled 2 feet apart.
2. Turn your right foot 90 degrees side ways to the right, keeping your toes and heel in line with your body.
3. Flex your right knee and roll your left foot under so the top of the Instep rests on the floor.
4. Place your hands on your hips. (Some may prefer placing one hand on the forward knee and one hand on the buttocks.)
5. Exhale and slowly lean or push your left hip toward the floor.
6. Hold the stretch and relax.

Move one tog forward until knee of forward leg directly over ankle. Other knee Is resting on floor. Now without changing the position of knee on floor or forward foot, tower front of hip downward to create an easy stretch. This stretch should be felt in front of hip and possibly in hamstring and groin. This helps relieve tension tower back. Hold for 30 seconds. Do both legs.

1. Lie on your back at the edge of a table with your left side toward the edge.
2. Exhale. Slowly lower your left leg off the table, and grasp the ankle or foot with your left hand.
3. Inhale and slowly poll your heel toward your buttocks.
4. Hold the stretch and relax.

You might need an assistant if you are very tight. Also, to protect your Lower back, lift up your head and contract the abdominal muscles.

Another stretching exercise that has an effect on the iliopsoas is the following. Stand on one leg. With your hand pull your free leg back behind a imagined line passing vertically through the center of y our body. Let the backward movement take place at the hip and not in the lower back. Keep wide angle in the knee joint, otherwise the movement will be resisted by another muscle, the straight thigh muscle.

Gluteal Region and Hips

1. Lie flat on your back with your left leg crossed over your right knee.
2. Inhale, flex your left foot toward your face while keeping your head, shoulders, and back flat on the floor.
3. Hold the stretch and relax.
4. Lie flat on your back with your legs extended.
5. Flex one knee and raise it to your chest.
6. Grasp your knee or thigh with one hand.
7. Exhale, and pull your knee across your elbows, head, and shoulders flat on the floor.
8. Hold the stretch and relax.
9. Lie flat on your back with your knees flexed and arms out to the sides.
10. Exhale, and slowly lower both legs to the floor on the same side while keeping your elbows, head, and shoulders flat on the floor.
11. Hold the stretch and relax.

From bent knee position, interlace fingers behind head and lift left leg over right leg. Use left leg to pull right leg toward floor until you feel a stretch along the side of your hip and lower back. Stretch and relax. Keep upper back, shoulders, and elbows flat on floor. You don’t have to touch the floor with your right knee, just stretch within your limits. Hold for 30 sec. Repeat stretch for other side.

Iliopsoas and Groin

Move one leg forward until knee of forward leg is directly over ankle. Other knee is resting on floor. Now, without changing the position of knee on floor or forward foot, lower front of hip downward to create an easy stretch. This stretch should be felt in front of hip and possible in hamstrings and groin. This helps relieve tension in lower back . Hold for 30 seconds. Do both legs.

1. Stand upright with the legs straddled 2 feet apart.
2. Turn your right foot 90 degrees side-ways to the right, keeping your toes and heel in line with your body.
3. Flex your right knee, and roll your left foot under so the top of the instep rests on the floor.
4. Place your hands on your hips. (Some may prefer placing one hand on the forward knee and one hand on the buttocks.)
5. Exhale, and slowly lean or push your left hip toward the floor.
6. Hold the stretch and relax.
7. Lie on your back at the edge of a table with your left side toward the edge.
8. Exhale. Slowly lower your left leg off the table & grasp the side or foot with your left hand.
9. Inhale, and slowly pull your heel toward your buttocks.
10. Hold the stretch and relax.

You might need an assistant if you are very tight. Also, to protect your lower back lift up your head and contract the abdominal muscles. Another stretching exercise that has an effect on the iliopsoas is the following. Stand on one leg. Wit your hand pull your free leg back behind a imagined line passing vertically through the central of your body. Let the backward movement take place at the hip and not in the lower back. Keep wide angle in the knee joint, otherwise the movement will be resisted by another muscle namely the straight thigh muscle.