This hip-blast sequence employs a neurological technique called proprioceptive neuromuscular facilitation (PNF). As you do this exercise, you will contract the muscle; release the contraction; relax more; and then, finally, stretch. This PNF technique will give you an amazing feeling of freedom in your hips. This hip blast is a favorite of athletes, like runners, who often suffer from tight hips.
1. Sit on the ground with your knees bent and the soles of your feet touching comfortably in front of you.
2. Lift your knees and hold them tightly with your arms, and then try to force your knees toward the floor. The trick here is to block your knees from lowering; this will create a buildup of tension in the groin (or hip region, depending on the person).
3. Let go of your knees, and try to relax the hips and groin for 2 or 3 seconds.
4. Hold your shins just above your ankles, and place your elbows on your knees.
5. Bend forward, using your elbows to push down on your knees; you will feel a strong stretch in your groin or hips.
6. Slowly repeat the full sequence 3 to 4 times.