Side-Lying Lateral Hip Stretch | Assisted stretch in 3D
Side-Lying Lateral Hip Stretch: side-lying, tensor fasciae latae and outer hip. Preparation, 4 movement phases, points to check and cautions, with a 3D model you can pause and rotate.
Position and focus
Side-lying · Tensor fasciae latae and outer hip
An assisted stretch for the tensor fasciae latae and outer hip, observing contact, stabilisation and compensation separately.
Starting position
The client lies on the right side with the lower leg bent. The trainer stands at the client's back.
Movement phases
1. Support the leg
Straighten the top leg and support it slightly behind the body.
2. Lower the leg
Holding the pelvis, lower the top leg towards the table.
3. Check the response
Check for a stretch from the outside of the thigh to the outside of the hip.
4. Return the leg
Support the leg and return it to the starting position.
What the trainer checks
Check that the pelvis is not rolling backwards and that the leg is not moving forwards.
Instructor information
Trainer position
Stand at the client's back with the feet staggered front to back.
Contact and support
Place the hands on the outside of the thigh (above the knee) and on the top edge of the pelvis.
Stabilisation
Lightly press the top edge of the pelvis towards the feet.
Compensation
Posterior pelvic tilt, the leg moving forwards, side-bending of the lower back.
Easier option
Reduce the range and let the weight of the leg or arm rest on a cushion or the table. Go back to checking a pain-free starting position.
Cues and consent
Tell the client where you will touch and which way you will move, and say, 'Tell me straight away if you feel any pain or discomfort.' Confirm consent before touching and before moving.
Stop criteria
Return to the starting position immediately if the client reports sharp pain, numbness, weakness, a pinching feeling in the joint, dizziness, shortness of breath or anxiety, or asks to stop.
Caution
Work within your qualifications, contract and studio procedures, and check medical history, medication and any pain before starting. This is not a substitute for diagnosis or treatment. Do not perform unfamiliar techniques from the 3D alone.
These English notes describe a prototype model. Stretch and foam roller lessons have not yet been reviewed by the supervising instructors. They are not medical advice or an individual exercise prescription.
References and scope
AAOS OrthoInfo — Hip Conditioning Program ↗
Crossing the legs beside a wall to stretch the outer hip, bringing the knee(s) towards the chest (one or both legs), and the back of the thigh lying down (with a towel if the hands do not reach).
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
