Back Exercises: Hip Rotator Stretch

Woman lying on back pulling one thigh to chest with towel.

To start, lie on your back with your knees bent and feet flat on the floor. Don’t press your neck or lower back to the floor. Breathe deeply. You should feel comfortable and relaxed in this position.

  • Rest your right ankle on your left knee.

  • Place a towel behind your left thigh, and use it to pull the knee toward your chest. Feel the stretch in your buttocks.

  • Hold for 30 to 60 seconds. Release.

  • Repeat 2 times.

  • Switch legs. 

  • If there is any pain other than stretch in the knee or buttock, stop and contact your healthcare provider.

For your safety, check with your healthcare provider before starting an exercise program.