Abductors

Abductors stretchings
Hip Circles (prone)

EXECUTION

• Position yourself on your hands and knees on the ground. Maintaining good posture, raise one bent knee off of the ground. This will be your starting position.
• Keeping the knee in a bent position, rotate the femur in an arc, attempting to make a big circle with your knee.
• Perform this slowly for a number of repetitions, and repeat on the other side.

Lying Crossover

EXECUTION

• Lie on your back with your legs extended.
• Cross one leg over your body with the knee bent, attempting to touch the knee to the ground. Your partner should kneel beside you, holding your shoulder down with one hand and controlling the crossed leg with the other. this will be your starting position.
• Attempt to raise the bent knee off of the ground as your partner prevents any actual movement.
• After 10-20 seconds, relax the leg as your partner gently presses the knee towards the floor. Repeat with the other side.

Standing Hip Circles

EXECUTION

• Begin standing on one leg, holding to a vertical support.
• Raise the unsupported knee to 90 degrees. This will be your starting position.
• Open the hip as far as possible, attempting to make a big circle with your knee.
• Perform this movement slowly for a number of repetitions, and repeat on the other side.

Windmills

EXECUTION

• Lie on your back with your arms extended out to the sides and your legs straight. This will be your starting position.
• Lift one leg and quickly cross it over your body, attempting to touch the ground near the opposite hand.
• Return to the starting position, and repeat with the opposite leg. Continue to alternate for 10-20 repetitions.

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