Stronger & Healthier Hips and Back

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Straddle a bench or other similar sitting surface with your legs spread apart, feet flat on the ground. Slowly lower your upper body down toward the bench as far as you can comfortably go - if you keep the muscles of your lower back engaged, you should reach a point where you feel a good stretch through your hips. Return to your starting point and repeat several times.

It's a good idea to keep your hands on the bench in front of you to ensure that you don't overexert your lower back or hips - use as much assistance as you need to feel under control through the entire range of movement.

Next, spread your feet apart even further if possible, and see if you can point your feet straight outward so they are pointing perpendicular to the direction your trunk is facing - repeating the same down and up trunk movement with your legs and feet positioned this way should encourage even more external rotation through your hips.

If you wish to challenge yourself further, you can sit toward the end of the bench and aim to take your upper body even lower than the bench surface.

As with all exercises, it's helpful to ensure steady breathing throughout.