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