Erik’s Active Warm-Up Exercise 3
July 11, 2009 by Erik Korop
Filed under Tips
The final stretch, in the series of stretches that I’ve been covering, is the Foot Cradle. This exercise completes the stretching of the hip region. The first two focused on the quads, hip flexors, hamstrings and glutes, while the foot cradle, performed correctly, will complete the loosening process of the hip region. This exercise focuses on the glutes and the muscles that surround, stabilize, and protect the ball-and-socket joint, also known as the hip.
To execute this exercise, pull your foot up toward your stomach by grabbing the side of the foot and allowing the knee to abduct from the center of your body. This needs to be done while still maintaining balance (with a straight leg) on the leg that is grounded. After holding the foot at a comfortable position for 3-10 seconds, release it and step forward. Pull the other foot up and repeat the process. This exercise can be repeated 5-15 times per leg.
