Lateral Hip Stretch

What muscles does the lateral hip stretch target?

Lateral Hip

How to perform stretch:


Position to start as per the image
Left elbow on right knee
Lean forward and apply outward pressure to knee

Visual guide to a lateral hip stretch

Anatomy:

The stretched muscles include the Gluteal muscles and the deep hip rotators.

Gluteal muscles have diverse actions. Gluteus Maximus is the major extensor muscle of the hip. On the other hand, Gluteus Medius and Minimus abduct the hip and along with the anterior fibers of Medius are responsible for flexion and internal rotation of the hip. The action of posterior Medius fibers, on the contrary, is extension and external rotation of the hip.

Hip rotators are small muscles, responsible for external rotation of the hip. A group of hip rotators not only rotates the hip externally but abducts it as well; this includes Piriformis, Obturator Intemus and Gemelli. Obturator Extemus acts to cause external rotation as well as adduction of the hip while Quadratus Femoris only rotates the hip externally.

Advantages:

This exercise helps to elongate the Gluteal muscles as well as the deep lying hip rotators. The hip joint capsule is also stretched from the sides and the back. Enhances body flexibility and allows ease of movement while kicking, climbing, bending, turning, waggling etc.

Regular Movement:

The knee is brought near to the opposite underarm.

This movement not only bends the hip but also moves it towards the midline and rotates it internally. The total degree of hip adduction (movement towards midline) is about 10-30 while it can bend approximately to 120-135 degrees, with the knee in a flexed position. The total extent of internal rotation is normally 30-45 degrees.




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THE KEY STEPS TO GETTING THE RIGHT SIZE DOCPODS:

FULL LENGTH INSOLES 

NON FULL LENGTH INSOLES 

1. Measure your existing shoe insole:

 1. Measure from your heel to ball of foot:


 

2. Then compare your measurements from above to match the product size charts below:
(you can trim to fit the insoles by approximately 1cm)


Docpods Regular Size Guide - for Slimline, 3 Quarter, Sports


  US UK EURO SLIMLINE 3 QUARTER  SPORTS 
Size  cm cm cm
Small  4-7  4-8  3-6.5  4-7.5  35-40 16  16.3  25.8
Medium  7-9   8-10  6-9  7-10  39-43  17.4 17.2  27.4
Large   9-13  10-14  8-12  9-13  42-47 19.3   18.2 29.4

Docpods Ultra Size Guide - for Ultra Soft

  XXS XS S M L XL
EURO  34  35.5-37.5  38-40  40.5-42  42.5-44  44.5-46.5
UK  2.5  3-4.5  5-6.5  7-8  8.5-9.5  10-12
US MENS  4-5  5.5-6  6.5-7.5  8-9  9.5-10.5  11-13.5
US WOMENS  3.5-5  5.5-7  7.5-9  9.5-10.5  11-12  13-14
LENGTH (cm) 23.2cm 24.9cm 26.2cm 28.8cm 30cm  31.2cm

Docpods Kids Size Guide - for Docpods Kids Fit only

  Size SPORTS  SLIMLINE
XXS 12-1  19.5cm 13cm 
XS 2-3 22.4cm  15.3cm 

Docpods Foot Pillow - Trim to Fit

  S L
US MENS  4.5 - 9  9 - 13
US WOMENS  6 - 10  10 - 14
LENGTH (cm) 26.5cm 29.2cm