Hip and Pelvic Musc. Passive ROM

On own:

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  1. Lying on your front, bend one knee to 90 degrees.
  2. Use a band to pull the femur into medial rotation (foot away from the midline of the body).

Partner:

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  1. Kneel with your back to the wall with both feet touching the wall.
  2. Place one knee in the corner.
  3. Push the torso to an upright position without over-extending the lower back.

Key points:

  • Keep the pelvis neutral (lock the ribcage down and don’t over-extend the spine).

On own:

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  1. Kneel with your back to the wall with both feet touching the wall.
  2. Place one knee in the corner.
  3. Push the torso to an upright position without over-extending the lower back.

Partner:

On own:

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  1. Sit with your back to a wall with hips in the very corner.
  2. Bend both knees, place the soles of the feet together and pull feet towards the groin.
  3. Push knees towards ground.

Partner:

On own:

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  1. Lie on back with both legs straight.
  2. Loop a rope or towel around one foot, and use it to pull the leg upwards and apply a stretch. Complete first with a slight bend in the knee and then with the knee straight.

Partner: