Lower Body: Outer Thigh Stretch

Muscles Used: Abductors (Outer Thigh)

Equipment Needed: Mat or towel (optional)

Instructions:

1. Sit on the floor.
2. Extend your legs in front of your body.
3. Bend right knee, cross right foot over left knee and place on the floor.
4. Place left elbow on right knee.
5. Keep abdominal muscle tight and back straight. Keep shoulders back and chin up.
6. Place right arm behind your right hip on floor for support.
7. Gently twist waist and shoulders to the right, looking behind the right shoulder (see photos A and B).
   
8. Feel the stretch in right outer thigh.
9. Inhale (breathe in) through your nose, and exhale (breathe out) through your mouth, as you complete this stretch.
10. Hold this stretch for 30 seconds.
11. Repeat steps 3-10 on the opposite side to stretch your left outer thigh.

Photo A	Photo B

Remember:

• Don't twist to the side too quickly.
• Continue to breathe.
• Keep good posture (your back straight, chin up, abdominals tight).

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