This exercise is intended to open the front of the hip for a wider range of motion that will expand a person’s gait by lengthening the length of a person’s stride.
To do this exercise you will need a mat, a magic circle, and a foam roller. Start by lying on your back with the foam roller underneath your pelvis so that your head neck and shoulders are on the ground behind you and your feet are on the ground on the other side of the log. Then reach one leg up towards the ceiling with the magic circle wrapped around the flexed foot that is reaching towards the ceiling and your hand is holding the magic circle so that you can pull back on the toes. Then stretch the other leg long beneath you. This is a dynamic stretch so once you find this first position you’ll bend both knees sliding the foot on the floor back towards you, then straighten both legs to increase the stretch. Inhale as you bend both knees and exhale as you straighten them.
Things to think about
To get the most out of this stretch it is important to use your abdominals to keep your pelvis rocked towards your belly button. If you let your back arch and your pelvis rock towards your tailbone, then the muscles that should be releasing will be gripping and putting strain in the low back.