F.AB.ER Hip Stretch
Figure-4 Faber Hip Stretch
FABER: Flexion, Abduction, and External Rotation. These are the movements that are happening in the hip that give this stretch its name. I know it sounds like it is named after a famous biomechanist; and I could probably invent a believable story around a fictional Dr. Faber who invented this hip mobility drill. It’s kind of an acronym, but not really. This is a great hip opening drill and you will notice a difference between your two sides. This is an active stretch where you are using your brain and muscles to mobilize joints and lengthen tissues. Focus on using your glute to get the most range of motion possible. If holding your ankle with your hand is too difficult you can loop a jump stretch band or towel around your ankle to make your arm longer. Alternatively, instead of positioning your ankle at your hip, place it on your thigh. In this position there is no need to hold it with your hand. You will most likely feel this stretch in the front of your hip and inner thigh. Aim to find a stretch/sensation that is a 7 on a scale of 1 to 10, where 10 is way too much and 1 is hardly any. Work your way through a few sets of 10 reps on each side. This movement works even better when you go back-to-back with the 1/2-kneeling Hip Flexor stretch.
8-10reps each / 2-3 sets
Start laying flat on your back with your legs on the ground.
Bring your right ankle to your left hip/pocket.
Using your hip muscles, squeeze your right glute and rotate your right knee to the floor from the hip.
Try to keep your lower back on the ground, although it will pop up a little bit with the glute contraction.
You should get a stretch in the front of your right hip and groin. The goal is to get a stretch, not touch your knee to the floor. Find a stretch. Pause. Back off to neutral and repeat for reps.
