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Hip Rotator Stretch with Rope: A Warm-Up and Cool-Down Routine

Stretch your hip rotators effectively with a rope for improved flexibility and mobility. Follow the steps for a warm-up or cool-down routine to optimize your performance and prevent injuries.

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Hip Rotator Stretch with Rope: A Warm-Up and Cool-Down Routine

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  1. Rope Stretch – Hip Rotators • Lying on your back, place a rope/towel/band around your foot • Keeping your knee bent and foot flat on the floor, place the outside part of your opposite foot on your bent knee • Pull your foot/knee towards your chest, while pushing your opposite knee away from your body • Keep your lower back stable, and your core tight • When performing as a warm-up, hold for 3 seconds and return to starting position, repeat 10 times • When performing as a cool-down, hold the position for 30 seconds, and repeat 3 times

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