Directions: Perform my Dynamic Warm-Up exercises
at “beginning” of workout for maximum benefit and improvement.
Pick a safe level; never be unsafe or exceed your capacity to “control” your body!

OBJECTIVE: Open up hips.

1. Lie on your back & cross an ankle over a knee.

2. Reach through legs & under knee of bottom leg then pull bottom leg back. 

3. As you pull leg back, you should feel a deep stretch on the low outside hip of the leg that is crossed over the top of the knee.

4. Hold stretch 20-30 seconds.

Tips: This is probably the best stretch for the deep hips that I've found.  You don't need to "pull back" too far to really feel the hips stretch and open.

• Some people are so tight in their hips that they can't even get their legs to cross into the starting position.  If this is the case, try the Seated Cross Knee or other Mobility Exercises for hips and glutes.
• Flexibility Exercise Handout (Directions)
• Flexibility Exercise Handout (Organizer List Only)

*Note: This exercise is intended for "normal healthy" individuals. 
If you have an injury, or abnormal pain is present,
see your physician or a certified physical therapist before continuing your exercises. 

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(Updated 12.10.07)