Stretching Exercises l Hip Impingement

butterfly stretch:

Sit with your back up straight and your legs in front of you.
Bend your knees, rotate your thighs out, and place the soles your feet together.
Gently allow your bent knees to fall towards the ground until a stretch is felt in your inner thigh and groin.
Hold the stretch for 15 to 30 seconds, and repeat 3 times.


Piriformis Stretch
Your piriformis muscle is located deep in your hip underneath your gluteus muscles. It serves to rotate and stabilize your hip, and it may feel tight if you have hip impingement or FAI. Your physical therapist may have you stretch your piriformis muscle as part of your FAI rehab. Here is how you do it:

Lie on your back with your knees bent.
Cross the leg to be stretched over your bent knee so your ankle is resting just above your knee.
Grab the thigh of your leg supporting your bent leg, and gently pull it towards your chest.
You should feel a slight pull in the back of your hip.
Hold the stretch for 15 to 30 seconds, and then rest. Repeat 3 times.