Kneel, cross left knee over right Sit between heels Hold knees, lean forward
Sit, legs outstretched, crossed at ankles Reach extended arms in front of body
Groin Stretch
Here, the back and shoulders are rounded. The athlete is not bending from his hips and not getting the maximum benefit of the stretch
Sit, bottoms of feet touching Hold feet/ankles Bend forward from hips
Here, the athlete is pulling up in his lower back, bringing his chest to his feet and not pulling his toes towards his body
Hip Rolls
Lie on back, arms outstretched Bring knees to chest Slowly drop knees to left (exhale) Bring knees back to chest (inhale) Slowly drop knees to right (exhale)
Work on keeping the knees together to get the full stretch through the buttocks
