HOW: Example – right TFL and QL. Get set-up standing followed by taking a step backwards and to the opposite side. For example, if you step with your right foot, it should be behind and to the left of your left foot. Now reach up into the air with your right hand over your head towards your left side. At the same time, let your pelvis shift to the right until you feel a stretch in the front of and side your hip.
FEEL: You should feel a stretch in the front and on the side of your hip. You also may feel a stretch on the side of your stomach, that is ok. Follow the video for other cues and tips.
COMPENSATION: Make sure to really "drop" your weight into your hip as that is the only way you will really feel this stretch.