Warm Up and Cool Down

Lying Internal Rotation

Lie on your back with your knees bent at roughly 90 degrees. Walk your feet out wider than hip width and let your knees fall gently inward toward each other. Walk your feet progressively wider to increase the internal rotation stretch. The floor supports your body, making it easier to relax into the position.

Pigeon Pose

Fold one leg in front of you with the shin angled across your body, and extend the opposite leg straight behind. Lean forward over the front leg to deepen the stretch in the glutes and hip. Keep your hips as square as possible and use your arms for support. Adjust the angle of the front shin to change the stretch intensity.

Hamstring Stretch - Seated

Sit on the floor with one leg extended and the other tucked in. Reach toward the foot of the straight leg, leading with your chest to maintain a flat back. Use your hand or a band around the foot to hold the position. Focus on hinging at the hip rather than rounding through the spine.

Horse Stance Iso - Bodyweight

Stand with feet much wider than shoulder width and bend your knees into a deep squat, holding the position isometrically. Keep your torso upright and prevent your knees from dropping inward. This bodyweight version builds adductor and lower body strength at end range.

Frog - Passive

From a kneeling position, take your knees wide and bring your feet together behind you. Lower your hips toward the ground while keeping your knees out to the sides. Support your upper body on your hands or forearms. Hold without movement and let gravity progressively deepen the adductor stretch over time.

Calf Stretch

Stand on the edge of a step or raised surface with the ball of one foot on the edge and your heel hanging over. Drop your heel below the level of the step to stretch the calf. To bias the gastrocnemius, keep the knee straight. To bias the soleus, slightly bend the knee.