Weekly Hip Stretch – Secret Hip Capsule Opener
This week’s stretch is a hip capsule opener disguised as a hamstring stretch. It may look familiar as I’ve posted a similar stretch before. But there’s one key difference.
We’ll be using two straps (or scarves, or belts or bands). One needs to be twice the length of your leg, and it has to be able to be tied or into a big loop. The other needs to wrap around your foot and be long enough to hold in your hands.
The strap setup is the most complicated part. Watch the video for the details.
Illuminate me…
The strap creates a restriction for a lot of the structures around the femur head, helping to keep the hip joint in a better place. You get a greater feeling of openness as well as a more efficient hamstring stretch.
Try it…
You’ll need to loop one end of the strap around one hip crease and the other end around the opposite foot. The foot acts as an anchor for the strap to pull the femur head away from the pelvis, creating more room in the hip socket. This is the secret to the hip capsule-opener part.
You have to keep both sides of the pelvis grounded or the resistance isn’t going to be as effective.
With the other strap, you’re going to do a more “traditional” hamstring stretch, while the anchoring strap continues to pull the thigh away and down, encouraging the superficial hip flexors to release a bit.
As always, go slowly and listen to your body.
Wishing you happy hips!