Supine Groin Progressive

How to do it

1. 1

   Lie on your back with your right leg resting flat on the floor and your left leg elevated at 90 degrees on a chair or block.

2. 2

   Make sure the straight leg is fully extended with toes pointing straight up.

3. 3

   Let both arms rest at 45 degrees from your body, palms up.

4. 4

   Stay completely passive and breathe normally for 3 to 5 minutes.

5. 5

   Switch sides, left leg flat, right leg elevated, and hold another 3 to 5 minutes.

Benefits

• Releases chronic hip flexor tightness on the flat-leg side
• Restores pelvic symmetry when one hip flexor is tighter than the other
• Reduces anterior pelvic tilt without any active effort

Common mistakes

• Lifting the head or tensing the neck
• Not staying long enough on each side, 3 minutes is the minimum
• Letting the straight leg rotate outward instead of pointing straight up