Sitting One Leg External Stretch

The Sitting One Leg External Stretch is a fantastic exercise for improving lower body flexibility and increasing the range of motion in your hips and hamstrings. This stretch targets the muscles surrounding your hip joint, including the glutes, hip flexors, and outer thigh muscles. To perform the Sitting One Leg External Stretch, find a comfortable seat on the floor or a mat. Extend one leg out straight in front of you while the other leg remains bent with the foot planted on the floor. Take a deep breath in and, as you exhale, gently rotate your body towards the extended leg, reaching your opposite arm across your body and placing your hand on the outside of the extended thigh or ankle. As you hold this position, focus on keeping your back straight and maintaining a slight stretch in the outer thigh and glute of the extended leg. You should feel a gentle pull along the back of your legs, but be careful not to push yourself too far or cause any pain. Performing the Sitting One Leg External Stretch regularly can help to alleviate tightness in the hip and hamstring muscles, improve your posture, and even potentially reduce the risk of lower back pain. Just remember to always warm up your muscles before attempting any stretches and hold each stretch for at least 20-30 seconds to allow the muscles to fully relax and lengthen.

Instructions

• Sit on the floor with your back straight and both legs extended in front of you.
• Bend one leg and place the sole of your foot against the inner thigh of your opposite leg.
• With the hand on the same side as the bent leg, reach across your body and grasp the outside of the bent leg's knee.
• Gently pull your bent leg towards your opposite shoulder until you feel a stretch in your hip and buttock.
• Hold the stretch for 20-30 seconds while maintaining a relaxed breathing pattern.
• Slowly release the stretch and return to the starting position.
• Repeat the stretch with the opposite leg.

Tips & Tricks

• Sitting one leg external stretch can help improve flexibility in the hips and improve overall mobility.
• Focus on maintaining proper posture during the stretch by keeping your back straight and your shoulders relaxed.
• Engage your core muscles throughout the stretch to provide stability and support to your lower back.
• Breathe deeply and exhale as you gently increase the stretch, allowing your muscles to relax and lengthen.
• Remember to perform this stretch on both legs, giving equal attention to both sides of your body.
• Start with a gentle stretch and gradually increase the intensity over time as your flexibility improves.
• Listen to your body and avoid pushing yourself too far or feeling any pain during the stretch.
• Consider incorporating this stretch into your warm-up routine to prepare your muscles for more intense workouts.
• Combine the sitting one leg external stretch with other hip stretches to target different areas of the hip joint.
• Consistency is key, so aim to incorporate this stretch into your routine at least a few times per week for optimal results.