Hip External Rotator and Back Extensor Stretch
Sit on the floor with the right leg extended. Bend the left leg and place the left foot on the outside of the right knee. Bend the right arm and position the outside of the right elbow against the outside of the upraised left knee. Brace the left arm against the floor near the left hip. Push the right elbow against the left knee, twisting the trunk as far as possible to the left. Maintain enough pressure with the right elbow to keep the left knee in a stable position.
Affected Body Part:Most-stretched muscles on left side of the body
: Gluteus maximus, gluteus medius, gluteus minimus, piriformis, gemellus superior, gemellus inferior, obturator externus, obturator internus, quadratus femoris, lower latissimus dorsi, erector spinae. Lesser-stretched muscles on right side of body: Gluteus maximus, gluteus medius, erector spinae, lower latissimus dorsi.
Do not arch the back or bend forward at the waist.