Stretching Anatomy-2nd Edition (15 page)

Stretch Notes

This stretch is a lowest-stress version of the hip external rotator stretches and as such is the best stretch to use at first. The small hip external rotator muscles are located on the outer back side of the hip, underneath the gluteus maximus muscle. If you feel some minor tightness or soreness here, especially after walking, running activities, or climbing, use this low-intensity stretch to relieve the stress put on these muscles during these activities. You use these muscles whenever the hip rotates in an outward direction such as in walking and running. If the external rotator muscles are not strong or flexible enough, they can become sore and tight very easily.

This particular stretch can be easily done while sitting on a couch or bed, and it is one of the easiest stretches to execute for these muscles groups. Doing this stretching exercise in a sitting position with the right leg up flat, bent 90 degree or less, on the couch surface and the left leg hanging down is a relaxing position. If you are less flexible or a beginner to a stretching program, it would perhaps be better to start this stretch with your right knee in a less bent position (more than a 90-degree angle) and then gradually work on bending the knee more as your flexibility improves. Remember to bend the trunk in a forward direction from the hip. It is also beneficial to keep the back straight; do not curl or hunch the back while performing the stretch.

Intermediate Seated Hip External Rotator and Extensor Stretch

Execution

1. Sit with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh, as close as possible to the pelvic area. Place the hands on the floor next to the thighs.
   
2. Keeping the trunk straight, bend the trunk forward from the hip joint over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). Keep the right knee down on the floor if possible as you bend over. Reach out with your arms toward the right foot.
   
3. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles on left side:
  Gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, erector spinae, lower latissimus dorsi
  
• Most-stretched muscles on right side:
  Semitendinosus, semimembranosus, biceps femoris, gluteus maximus, gastrocnemius
  
• Less-stretched muscles on the right side:
  Soleus, plantaris
  

Stretch Notes

The hip external rotator muscles are commonly neglected in stretching routines. Overuse of these muscles in activities such as basketball, soccer, and hockey can lead to soreness, tightness, or even injuries to this area. In addition, poor flexibility usually leads to lower-quality performance. Participants do a lot of stepping sideways, using a lot of these muscles whenever the hip rotates outwardly. Utilizing this stretch regularly will build flexibility and strength.

VARIATION

Intermediate Seated Hip Extensor and External Rotator Stretch

Bending the trunk toward the left knee instead of the right knee reduces the stretch of the most-stretched muscles on the left side of the body and increases the stretch of the most-stretched muscles on the right side of the body. Sitting with the right leg extended straight out in front. Bend the left knee and place the left foot flat against the right inner thigh, as close as possible to the pelvic area. Bend the trunk over toward the left (bent) knee as far as possible until you start feeling a slight stretch (light pain). Repeat on the opposite leg.

VARIATION

Intermediate Seated Hip External Rotator, Extensor, Knee Flexor, and Plantar Flexor Stretch

Modify the intermediate seated hip external rotator and extensor stretch to include the soleus, popliteus, flexor digitorum longus, flexor hallucis longus, posterior tibialis, gastrocnemius, and plantaris muscles of the lower leg as a combo stretch. Sitting with the right leg extended straight out in front. Flex the left knee and place the right left flat against the right inner thigh, as close as possible to the pelvic area. Bend the trunk over toward the right (straight) knee as far as possible until you start feeling a slight stretch (light pain). As you bend forward, reach with the right arm, grasp the right foot, and pull the toes slowly toward the knee (dorsiflexed position).

Advanced Standing Hip External Rotator Stretch

Execution

1. Stand upright on the left leg, with the knee straight. Face a support surface such as a table, the edge of a couch, or a beam that is even with or just a little below the hips.
   
2. Bend the right leg at the hip at about a 90-degree angle and rest it on the support surface. The outside of the lower right leg rests as flat as possible on the surface. You can place a towel or pillow under the foot and lower right leg for cushioning.
   
3. Lower the trunk as far as possible toward the right foot, keeping the right knee as flat as possible on the surface.
   
4. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles:
  Right gluteus maximus, right gluteus medius, right gluteus minimus, right piriformis, right gemellus superior, right gemellus inferior, right obturator externus, right obturator internus, right quadratus femoris, lower left erector spinae, lower left latissimus dorsi
  
• Less-stretched muscles:
  Right tensor fasciae latae, right lower latissimus dorsi, lower right trapezius
  

Stretch Notes

It is not uncommon to encounter periodic extensive soreness or tightness in the hip area as a result of certain types of exercise movements. Often this is due to extensive use of the hip external rotator muscles in activities such as ice skating, in-line skating, or a skating style of cross-country skiing. These muscles are located in the deep tissue of the hip just underneath the gluteus maximus muscle.

This is a more advanced stretch than the previous stretches in this chapter. It is one of the best stretches for the hip external rotator muscles. When placing the bent right leg on the supporting surface, make sure the entire lower leg is resting on it. This helps put the lower leg in a position of minimal stress on the knee joint. In addition, placing extra cushioning underneath the bent leg will make this stretch more comfortable.

Be sure to lower the trunk forward from the hip joint as far as you can. Keep the trunk as a straight unit; do not let the back curve. Bending the trunk toward the right knee instead of the left knee reduces the stretch of the most-stretched muscles on the right side of the body and increases the stretch of the most-stretched muscles on the left side of the body.

In addition, slowly adding more height to the right leg placement (perhaps a couple of inches after every two to four weeks) makes this stretch even more demanding. Increasing the height of the table, bench, or other surface up to 1 foot (30 cm) above the hips will increase the stretch to the highest possible level for these muscle groups.

Recumbent Hip External Rotator and Extensor Stretch

Execution

1. Lie on your back on a comfortable surface.
   
2. While outwardly rotating the right leg, bend the right knee and bring the right foot to the body’s midline. The knee is aligned outside of the chest and is pointed laterally. While keeping the left leg flat, grasp the right knee with the right hand and the right ankle with the left hand. Pull the lower leg as a unit as far as possible toward the chest.
   
3. Repeat this stretch for the opposite leg.
   

Muscles Stretched

• Most-stretched muscles:
  Right gluteus maximus, right piriformis, right gemellus superior, right gemellus inferior, right obturator externus, right obturator internus, right quadratus femoris, right lower latissimus dorsi, right erector spinae
  
• Less-stretched muscles:
  Right gluteus medius, right gluteus minimus
  

Stretch Notes

This is another version of a low-stress stretch for the hip external rotator and hip extensor muscles. These particular muscles can become sore or tight after engaging in activities that are not usual to daily routines or when unusual stress is placed on them. For instance, playing an impromptu game of soccer with your kids or friends where sprinting, jumping, and making sudden changes of direction are required can easily result in uncomfortable or painful muscles later on. There are also times when soreness is experienced but it is difficult to recall what action or movement might have led to the aching muscles. In any case, when soreness or tightness is present, it is time to begin stretching the muscles affected. If you are new or relatively new to a stretching routine, this is a great stretch to begin with. As with many of the stretches in this book, it is easiest to begin a routine by sitting or lying down.