Part #4 of the Move Better Series begins with inhibiting and then stretching the periformis and other muscles of the hip complex including the adductors (groin muscles).  We will finish off with prone extensions to help strengthen the muscles all along the back side of our bodies.

As always:

• Relax — take your time and move through these exercises slowly.
• Focus on breathing and proper form.
• Reps & sets in video are only recommendations, proceed at your own fitness level.

Foam Roll: Periformis

• Sit on Foam roller with right leg crossed, placing right ankle on left quadriceps.
• Support body weight with arms and lean in towards your right hip (side of hip with leg crossed)
• Be sure to take deep breathes, and hold in spots that are tight
  

Groiner:

• Begin in a push-up position, shoulder directly over hands and body aligned.
• Take the right foot and place it flat on the ground on the outside of the right hand.  Keep right knee over foot.
• Sink hips towards the ground, allowing the front of the left hip and right inner thigh to stretch.
• Return back to starting position and repeat with left side to complete one full repetition. 
  

Half Kneeling Adductor Stretch:

• Begin on right left knee, right leg extended out towards the side, palms on the ground.
• While keeping a neutral spine alignment, sit the hips back towards left heel.  Hold for 10 seconds.
• Try to avoid lower back from rounding or twisting.

Prone Extensions:

• Lay face down, arms extended along the torso.
• Raise legs, torso and arms off ground simultaneously by contracting the glutes, hamstrings and muscles of the back  so that only the hips are in contact with the ground.
• Hold for recommended time and slowly lower.  Repeated for desired repetitions.