7 Exercises for Hip Mobility . Nguyen Chiro (1) Supine Figure 4: active movement of knee forward followed by static stretch (2) Sitting Butterfly: active flutter movement followed by static stretch (3) Frog: active movement forward followed by static stretch (4) Rectus Femoris: kneeling lunge position; squeeze glutes and push forward followed by static stretch placing rear foot over back of sofa (kneel on cushions) (5) Banded Hip: kneeling lunge position; band around post and rear hip (6) Sitting Crossover Glute: (7) Kneeling Hip Rotators: deep squat dropping knee to inside; can sit on low level box or bench
Internal Rotation – 90/90 Variations . Nguyen Chiro (1) 90/90 Both Knees off the Floor: feet shoulder width; both knees up; drop one knee down; opposite leg shin vertical (2) 90/90 Hip Shift both knees on Floor: one knee is rotated in; the other is rotated out; move side to side (3) 90/90 Chest to Knee Stretch both knees on the Floor: same position as #2 above (4) 90/90 Rotate Upper Body both knees on the Floor: same position as #2 above