Day 19 – Internal Rotation Hip Stretch

We spend a lot of time and effort working on external rotation of the hip. It’s important to balance ourselves with some internal rotation. This is a good way to stretch the external rotators and your hip flexors. If you are really tight, you’ll have a hard time getting that knee to the ground. That’s okay. Do NOT force it. Your knee is in a vulnerable position so don’t push it to the ground. Just let the weight of your top leg gently pull the knee down. If you’re really flexible, you might not feel much from this stretch. That’s okay too. You are still balancing your hips even if you don’t feel an intense stretch. If you feel pain in your knee back off. Arms go overhead and reach up it will increase the stretch in the hip flexors. Squeeze your butt while doing this and breathe deeply into your abdominals.

Internal Rotation Hip Stretch from Force Distance Time on Vimeo.

Here are the rules for the 30-Day Stretch Fucking Harder Challenge. Each day do the deep stretch, post it on Instagram and tag some friends to do it with you. Post your stretch with the tags: #stretchfuckingharder #supplepandas #30daypandachallenge Tag me @coachpanda. Come back here to my website or vimeo channel to see more details on each stretch and modifications and scaling options. Try to stay in each stretch for at least 2 minutes per stretch per side. Remember to breathe slowly and deeply and start gradually and move deeper over time. Back off if it hurts.

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