Prone Foot Splay
Flexopedia > Hip Internal Rotation
Prone Foot Splay
Flexibility Focus: Hip Internal Rotation
Type of Stretch: Passive Static
Difficulty: All Levels
Suggested Prerequisites: none
This is a gentle stretch for our internal rotators while our legs are in a neutral (as opposed to flexed, or abducted) position.
How To
Step 1
Start lying on your stomach, legs about hip-width apart. Place a yoga block on the skinny or medium width setting between your knees for support
Step 2
Bend your knees so your feet are pointing up towards the ceiling (ankles can be pointed or flexed, doesn’t matter!). Gently pressing your knees into the yoga block for support, let your feet splay out to the side. Be concious to keep a 90 degree bend in the knees, and not let the feet drift towards your butt or towards the bottom of the mat..
Hold this passive stretch for 20-30 seconds.
Modifications
Need to make it easier?
Adjust the width of your knees - depending on your hip anatomy (and flexibility), starting with the knees a bit closer together or a bit farther apart may feel more comfortable for your hips. Don’t push through this exercise if you feel any sharp knee or hip pain.
Want to make it harder?
Lose the yoga block, but keep some space between your knees. This will engage some of the muscles in the outside of your hips to keep your knees from collapsing in on each other.
Slightly elevate your knees. Elevating our knees puts our legs into hip extension, which is a more challenging position to use our hip internal rotators in. Try doing this exercise with your knees on top of a folded towel or yoga mat.
