Fresh Air and Fitness

‘The secret to living well and longer is: eat half, walk double, laugh triple, and love without measure.’ – Tibetan proverb

‘I took a walk in the woods and came out taller than the trees’ – Henry David Thoreau 

After a busy few days celebrating Christmas with family, indulging in some rich food (despite not over-doing it) and long days playing board games, yesterday I just felt exhausted. Despite it being Christmas I have not over-indulged and have been active by taking several walks with the family.

Country walks have long been a weekly and Christmas tradition within our household, and despite not always enjoying these long cold walks when younger, I have since become very fond of a good stroll.

Yesterday, feeling lethargic after a festive weekend, I physically didn’t feel prepared for anything let alone a long walk but, since it was a beautiful day and I want to make the most of my holidays, I got over it, slipped on my boots and headed out into the beautiful crisp day. We took a rough 6 mile walk, exploring the beautiful Essex countryside near our village. The fresh air immediately woke me up and moving energised my body for more.

When was the last time you went for a purposeful walk?  Not to catch your train or bus, walk to the local shop, or browse the shops but to simply walk and enjoy nature. Walking is a joyous activity which gives you energy and can promote happiness. When our lives are becoming increasingly hectic, it’s important to take time away from social media, noise and the rush of daily life.

I personally love walks with my boyfriend because it’s a time when we have no distractions and can simply chat away. It opens my senses so that I become more aware of my surroundings, boosting my mood. I like to take walks in the evenings after dinner and at weekends. Sometimes I will take a walk at lunch to feel refreshed for an afternoon of work. I urge you to try it!

This holiday my friend and I decided to go for a long walk. Instead of sitting inside, splashing our cash on coffee and food, we enjoyed nature’s free beauty. Try it! Make walking a social event! Invite friends or family to join you, or just throw some smiles and ‘hellos’ around when passing people.

Even in the city you can find park land to walk, such as Jesmond Dene in Newcastle and Hyde Park in London. I was very lucky growing up in the countryside and how live by the sea, but you can always find pretty places to walk if you look. This Christmas my Grandad introduced me to a little gem of a walk along the Thames near the Thames Barrier.

There are a several benefits to walking. Studies suggest that walking improves our cognitive function, enhancing our working memory, the ability to learn, creative thinking and problem solving which is perfect for that lunchtime walk. However, in order to get these benefits, we must be walking at our own pace rather than rushing around.

Plus walking is a simple and free way to improve your health. Regular walking has been shown to reduce the risk of illnesses such as heart disease, type 2 diabetes, asthma and strokes. It is recommended by the NHS that you walk 10,000 steps a day. With the average person already walking between 3,000 and 4,000 steps a day so it’s not hard to boost this number with a purposeful stroll.

 

Here are my tips to get the most out of walking:

1.       Take a friend or family member with you.

2.       Depending on the weather, wrap up warm and apply sunscreen.

3.       Take a short walk on your lunch break.

4.       Avoid using the car for trips you can easily use your legs for.

5.       Make it regular. Get yourself into a regular pattern of going for a walk, either in the mornings, at lunch or the evening. 

-E 

Ultimate Strongman World Championship

This past weekend I worked at the Ultimate Strongman World Championship held at the Metro Arena, Newcastle. At the event I acted as therapist to the athletes along with a team of massage therapists. The day for me started at 4pm and 8 hours later we finished at 12 o'clock to then head back to the hotel for food.

Throughout the day I met some incredible people including the 12 strongest athletes of the world, their support teams and the rest of the 'Strength Team', including friends I have previously worked with. It was pretty cool floating around backstage, watching the athletes warm up, talking to them and helping to ease any niggles. All involved with the event were such amicable and interesting people! I really enjoyed meeting athletes from all over the world and making new friends within the sport.

The buzz of the event was incredible. What a show was put on! I'm looking forward to seeing what Glenn Ross has next in store for Ultimate Strongman!

Well done to all the competitors involved, especially Laurence Shahlaie who took the title of World Champion!


Here are some behind-the-scenes snaps from the event -

With 2016 World Champion Strongman Laurence Shahlaei.

Eddie Hall warming up back-stage.

With the competitors back-stage.

Warming up pre event.

Back-stage with Eddie Hall.

The 450kg Yokes which were carried 20 metres.

Atlas Stones ranging from 115kg to 175kg.

Mikkel Leicht in the deadlift event.

The award ceremony.

With Strongmen Mikkel Leicht and Konstantine Janashia.

With Strongmen 'Big Z' and Mikhail Shivlaykov. (How small do I look? haha)

With Iron Biby!

All action of the show was filmed ready for broadcast on the TV channel Dave. Check it out at 5pm on the 30th December. I'll be sat ready with a box of popcorn!

Follow Ultimate Strongman here -

Instagram @Official_Ultimate_Strongman

Twitter @UltimateStrong

Facebook @UltimateStrongman

Interview | Principal Ballerina Bethany Kingsley-Garner

Photo Supplied by Beth Kingsley-Garner

Tell us about yourself.
I'm a Principal Ballerina with Scottish Ballet Company. I trained at the Royal Ballet School from the age of 11 and graduated with Honours after the full 8 years of training. I then joined Scottish Ballet and worked my way up to the rank of Principal after being promoted in 2016. 
I train six days a week, 10 - 6, and do over 120 performances per year. Ballet is my passion as well as my career, and I love what I do. 
My hobbies include baking, walking in the park, appreciating beautiful scenery, dinning out with friends and watching other productions at the theatre as well as cinema.


What type of supplementary training do you, and what benefits have you seen from this training?
I do gyrotonics every day at work, which I've always felt as necessary for my career as a dancer. It uses the same muscles as I would use in a class or on stage, so this is really important in supporting my daily rehearsals. 
I'm also a bit of a gym junkie. I love an intensive cardio session or strength training, and I definitely see the benefits when quickly trying to get my stamina up for an upcoming run of performances. 
If my workload is heavy I turn to yoga to help relieve tension. I especially enjoy Bikram yoga, as the extra heat and intensity helps get rid of the lactic acid that can build up throughout a busy day in the studio. 

At what age in your dance career did you realise that supplementary training was necessary? 
I have always done extra training - even when training at school I was still in the gym or doing yoga. It becomes critical during times of injury, so getting into these habits early is always a good thing. 

How as your attitude to supplementary training changed as your dance career as progressed?
As a young dancer I was always focused on getting better and felt that extra training was crucial in helping me get stronger. As I've progressed through the company I've definitely felt the benefits of this, and my muscle memory has helped me maintain my strength and aesthetic even through the most challenging of tours. 
Now as a Principal Dancer, I also have a better understanding of how and when to listen to my body, and know when not to push too hard outside of the studio. 

What is the support system like at Scottish Ballet for dancers' health?
We have a gyrotonics studio with an instructor 4 days a week, a masseuse 6 days a week, and a physio who is in 5 days a week but on call 24/7. The company has also recently brought in a personal trainer who works with us twice a month to improve our stamina, strength and overall fitness. 

Do you feel there is a different attitude towards supplementary training between male and female ballet dancers?
I used to when I was younger. The boys were taught the importance of upper body training to support their lifts from a young age, while for girls the focus was on cardio and improving your stamina. 
I think though that as advances have been made in the entire fitness industry and more information is available for dancers - whether it's from a fitness expert or YouTube video - everyone has become more athletic and there is more balance between the training of male and female dancers.
Now you're as likely to find female dancers using weights as the boys, while boys understand the importance of cardio and functional training. This has definitely helped when you see some of the amazing athleticism on stage today. 

How do you juggle all you do and make time for supplementary training?
I think it's all about identifying your priorities and understanding what benefits you're going to get from the training. I know that what I do in the gym or in the studio is going to help me on the stage, and that motivates me to make time for it however busy I am. 
More importantly though I genuinely love training and the feeling you get after a good session. I need that sense of accomplishment away from the stage as well as on it.

How do you like to relax?
I find things like cooking and baking really relaxing, as well as watching my favourite programmes like Great British Bake Off or Agatha Christie. You can't beat sitting back on a Sunday afternoon with a good period drama either. 

What supplementary training do you do on tour?
Tour is all about maintaining my fitness and keeping my energy levels up, making sure I have the strength where I need it and that I'm loose for a show. Usually this involves a lot of mat work, though I'll do a bit of cardio as well if I feel I need it.

What is your favourite strength or aerobic exercise to perform?

I love pushing it on a cross trainer. I also had a significant knee injury two years ago, and during my recovery from that discovered the benefits of box jumps, which I really enjoy. 

What is your least favourite strength or aerobic exercise to perform?
It has to be press-ups.


You can find Bethany on Twitter @bethanykgarner or Instagram @bethanykgarner and the Scottish ballet website.

Photo Supplied by Beth Kingsley-Garner

Photo Supplied by Beth Kingsley-Garner

The dancers Christmas wish list

Struggling for inspiration for your own dancer? Take a look here for something to make them smile on the day...

Ballet Friends ballet shoe stocking 

A ballet gift filled with other gifts. What could be better? 

https://shop.balletfriends.co.uk/products/balletfriends-christmas-stocking-limited-edition

Keep cosy

A hot water bottle is the perfect present to ease those aching dancers muscles and keep you warm on cold nights. This is such a cute personalised hot water bottle for both the younger and older dancer.

http://www.notonthehighstreet.com/clovaknits/product/personalised-ballerina-fairisle-hot-water-bottle-cover

For the fashionista 

I love this magical top from CloudandVictory.com, the plum colour and star print gives it a very Christmassy feel.

  

https://www.cloudandvictory.com/collections/fall-winter-2016/products/the-pirouettes-tee-plum

  

The dancers diary

To bring dancing happiness for the whole of the new year.

https://www.amazon.co.uk/Royal-Ballet-desk-diary-2017/dp/1783618744/ref=sr_1_7?ie=UTF8&qid=1478987021&sr=8-7&keywords=dance+diary

 Dancing Inspiration 

A book of dazzling photos of the amazing Misty Copeland.

  

  https://wordery.com/misty-copeland-gregg-delmann-9780847849710?currency=GBP&gtrck=UE9Bc2FwdnhTSmFYaXZITDYzVitGK0E2RTdyUUVxdVhnQVE0R2t1V1RmRFM4SDk3dzFHZ0FReFNJUEwrV0pEcGk3R25PUTRkRDJXVUl5cEI1a1JYTUE9PQ&gclid=CjwKEAiA9s_BBRCL3ZKWsfblgS8SJACbST7DRduoY5NEL7QoPUChP7G4jdd_RAi4xj6iTm8xMv-9NhoC5srw_wcB

The practical gift

These short ankle warmers are perfect for those dancers who want some extra warmth but dislike their leg warmers falling down constantly.

http://www.underarmour.co.uk/en-gb/womens-ua-essentials-lo-lo-leg-warmers/1282674.html?dwvar_1282674_color=008&dwvar_1282674_size=OSFA&cid=AF%7CUK%7CAWIN%7Chttp%3A%2F%2Fwww.flybery.com%2F&utm_source=affiliate&awc=3279_1478986895_25ce30e275e83b577c3a8e8a8c80cd24

    

Wishing you an early Merry Christmas

-E

Weight Training | The Dancer

Photo by Rennison-Rae Photography

Will weight training change your aesthetics for dance?

It has long been viewed that weight training for dancer will increase muscle bulk and decrease muscle length, thus ruining the aesthetics required of dancers, particularly in ballet. 

More recently on social media we are seeing more women taking up weight training and portraying a more muscular figure. However is this the way we will all look should we train? Each individual has their own training goals, and so do dancers when lifting. Their conditioning programme will vary compared to competitive women body builders. Plus it takes the female body  a blooming long time (plus sometimes a bit of a cheat) to grow to such a size.

What does science say?

A study by Koutedakis et al. (2005) found no change in artistic or dance performance requirements despite increased muscular strength, nor a change in the levels of flexibility. In fact there is call for strength training to increase performance and reduce the risk of injury. See my other blog 'athletic artists' for more information about strength training for dancers. 

Hope you enjoyed this quick read!

-E

Koutedakis, Y., Stavropoulos-Kalinoglou, A. and Metsios, G., 2005. The significance of muscular strength in dance. Journal of dance medicine & science, 9(1), pp.29-34.

North of England Deadlift championships

On Saturday 5^th November I supported the North East Deadlift Championship as Sports Therapist, an event organised by North East Strongman Promotions, held at The Fitness Rooms in Newcastle-Upon-Tyne.

I always enjoy working on game days or at events such as this, as you get an awesome buzz from the atmosphere. The event was filled with laughs and some serious shifting of weight! I got to catch up with the amazing Anarchy Strength team who were sponsoring the event and met some cool new people too while enjoying good coffee! Not a bad Saturday at work!

I also had my new banner on show! Can you spot it in the photos?

Well done to all competitors involved, there were some very impressive performances!

Here are a few photos from the event - 

I also got to catch up with one of my sponsored athletes James Landless, who is soon to compete In Northampton.  

I’m looking forward to working at more Strongman events over the coming months and in the New Year! Thanks for the invitation North East Strong Man Promotions.

Follow Anarchy Strength here – https://www.facebook.com/Anarchystrength/

Follow North East Strong Man Promotions here – https://www.facebook.com/North-east-strongman-promotions-1597419600484241/

Follow Performance Sports Therapy here – https://www.facebook.com/PSTherapy/?fref=ts

Follow the Fitness Rooms here - https://www.facebook.com/thefitnessrooms/?fref=ts 

Breakfast at the Naked Deli | Newcastle-Upon-Tyne

After months of saying I would visit I finally made it! I ended up visiting not just once but twice in one week!

Unusually both I and my partner had a day off together, so we took a trip to the Naked Deli for breakfast to fuel us for the hours to follow in IKEA. 

On this morning we visited the small cafe on Chillingham Road. I decided upon the smashed avocado on sprouted grain toast with an organic poached egg and organic bacon, all served on a bed of rocket. The taste was sensational! The seasoning gave the meal some slight heat which was a great contrast to the creamy but plain avocado. I'm so glad that the portions were large, because I didn't feel the need to snack before lunch making the trip to IKEA so much more bearable for my boyfriend who didn’t have to put up with my hunger moods. To accompany the meal I had an iced coffee, served in a large glass.

My boyfriend chose the grass fed 6oz rump steak with organic eggs served on kale and broccoli. Yes, steak on a breakfast menu – pretty good right?! I didn't manage to try any as it was eaten every quickly so can't comment on the taste but it certainly looked incredible. 

They have such a large breakfast menu that it would take me a good few weeks to try all combinations but I think we can manage to find some time for that!

I can also recommend the banana and peanut butter protein smoothie which went down very easily on my previous visit!

The cafe also offers macro information on their online menu for those of you who keep track of such things.

Not only is their food good but for those of you who appreciate good decor, you'll love the minimalist clean but comfy feeling of the cafe.

Find the website here... http://www.thenakeddeli.co.uk/

I will certainly visit again soon - this time I think for a clean treat with a coffee!

The importance of a strong ankle | American Football

 

Photography: Micheal Oakes

The ankle joint - The area I spend so long taping each week. Why? Because (1.) This is the most common site of injury I see. (2.) People don’t do their rehabilitation following injury (despite my constant reminders). (3.) People don’t protect this joint in the first place.

Within American Football, the ankle is put under enormous strain by large loads placed through it in jumping, acceleration, driving, landing and cutting manoeuvres. Unlike a sport such as sprinting where the athlete runs in one straight line, the majority of AF players are required to change direction at speed. In addition, at grass roots level, we aren’t always so lucky to play on an even grass pitch. Instead, we visit grass pitches with plenty of pot holes, frozen ground or pitches which are water-logged. This presents a more challenging picture for the body, and the foot and ankle are its first contact. Therefore it is important that the ankle is able to adjust to its surroundings. In conditioning terms we call this proprioception. This is essentially training balance on different surfaces so the ankle is strong enough to correct its positioning if forced or placed into a position which could put it at risk of injury (such as turned inwards or outwards). Single leg exercises are therefore incredibly important. We may run on two legs, however we only have one foot in contact with the floor at any one time. Thus it is important to train using single leg exercises to crossover to this and also correct any asymmetries. These can be combined with change of direction drills. Of course it is vitally important that the individual can safely and properly move on both legs prior to single leg work. This reduces the risk of injury when training.

Unlike what you might think, rehabilitation and preventative exercises are actually the same. It is where you start your programme that is different. For the athlete recovering from injury their exercises will be very simple and these will slowly be progressed to something more challenging. However, as previously stated, this doesn’t mean all non-injured athletes can start performing single leg bounds. This is an advanced exercise and must be performed properly or risk injury.

Taping and bracing can help reduce the risk of injury, but the cost for the individual or team can be huge by the end of season. For many, I believe tape often acts as a placebo. Personally I would much rather have the confidence in my ankles by having strengthened them properly than rely on tape. Over the past season I have also used Kinesio Tape, in conjunction with other treatment, to bring down swelling and bruising at the ankle with positive results. I do support the use of athletic taping in the correct useage i.e. if it gives the returning player added confidence, however those players using it in place of rehabilitation I do not.

Of course there are some injuries which cannot be prevented such as contact injuries.

On a final note, I believe that it is the coaches and players responsibility to assume responsibility for preventing injury risk i.e. not forgetting the ankle joint! Players should also follow a comprehensive rehabilitation programme prior to returning to play to ensure they do not put themselves at risk of injury once again.

Interested in learning what ankle strengthening exercises to perform? Keep an eye out for further blog posts!

-E

All you need to know about muscle cramps

What?

Muscle cramp is the sudden and involuntary painful contraction of muscle (or part of it), which disappears within seconds or minutes and is often accompanied by knotting of the muscle during touch.

Cramp is the repetitive firing of motor unit action potentials, also known as “cramp discharge”.

The cause of cramping is unknown, however it is traditionally believed to be associated with exercise in hot and humid climates i.e. Dehydration and the depletion of electrolytes. However this isn’t fully backed by scientific evidence. Another theory suggests there is a neuromuscular cause. This thought proposes that the muscular overload and neuromuscular fatigue causes an imbalance between the excitatory impulses from muscle spindles and inhibitory impulses from Golgi Tendon organs. However, due to muscle cramping occurring within a variety of situations and environments conditions, some believe it is unlikely that there is a single cause.

Cramp vs. Spasm

It is possible to distinguish cramp from spasms. A spasm is an involuntary and abnormal muscle contraction, however cramps are severely painful (and can result in continued soreness), carry an involuntary and explosive onset with a gradual termination of the muscle stretching. This involves only one/one part of the muscle and it is possible to experience fair and forceful contractions. In addition, muscle cramps tend to occur within the muscles of the calf and foot which can in turn impair athletic performance.  

Who?

Cramps can occur in individuals with motor neuron disorders and metabolic disorders, but can also occur within healthy individuals during sleep, pregnancy and physical exertion.

Some of the reported risk factors for exercise-associated cramps include-

• Inadequate conditioning for the activity
• Increased exercise intensity and duration
• Previous history of cramps during or after exercise
• Family history of cramping.

Treatment

• Moderate static stretching 
• Prevention and treatment methods include fluid and electrolyte balance strategies. The National Athletic Trainers’ Association recommends that athletes prone to muscle cramps add 0.3 to 0.7g/L of salt to their drinks as a preventative tool. Others recommend adding sodium (3.0 to 6.0 g/L) to sports drinks based on the frequency of muscle cramps.Note: fluids and electrolytes are not immediately absorbed. Around 13 minutes is required to be absorbed into the circulatory system.

Prevention

• Neuromuscular training – there is strong support that the level of conditioning is a factor for the development of muscular cramping and that targeting the neuromuscular system can prevent this. The idea is to prevent neuromuscular fatigue. This could be done through plyometric and endurance training.
• Ingestion of water or a hypotonic sports drink an hour prior to competition ensures absorption.
• Maintaining hydration and adequate electrolytes aid in the prevention. Thus, fluids should be readily available throughout practices and competitions.
• A balanced diet is important to ensure fluid and electrolyte replacement.  

References

Minetto, M.A., Holobar, A., Botter, A. and Farina, D., 2013. Origin and development of muscle cramps. Exercise and sport sciences reviews, 41(1), pp.3-10.

Braulick, K.W., Miller, K.C., Albrecht, J.M., Tucker, J.M. and Deal, J.E., 2013. Significant and serious dehydration does not affect skeletal muscle cramp threshold frequency. British journal of sports medicine, 47(11), pp.710-714.

Miller, K. C., Stone, M. S., Huxel, K. C., & Edwards, J. E. (2010). Exercise-Associated Muscle Cramps: Causes, Treatment, and Prevention. Sports Health, 2(4), 279–283. http://doi.org/10.1177/1941738109357299

The benefits of exercising in a pool

I am forever telling clients to find a pool during the early rehabilitation stages. However hydrotherapy can be just as useful for the healthy individual and you don’t need to get your head wet to feel the benefits! Read below to find out why…

There are several benefits to exercising in water –

Buoyancy: The water supports your weight, therefore there is less strain put on the joints. This can also aid in the development of balance and strength.

Heart health: You can maintain your level of cardiovascular fitness during injury (if not improve it), when moving through the water. The hydrostatic pressure of the water against the chest wall resists the muscles expanding the chest during breathing. Thus regular exercise within the water strengthens these muscles, allowing them to expand more efficiently, enabling a greater volume intake of air when exercising on land.

Strength gains: Water provides resistance due to the gentle friction provided by the water, therefore strengthening the body. Holding onto the pool edge and swinging your leg forward and back is one example of this.

Joint range of motion and endurance can be increased without joint pain & strenuous activity due to the buoyancy of the water. Heavier limbs, such as the legs will be easier to lift and hold.

Reduced swelling: Hydrostatic pressure of the water acts as a compression support, encouraging lymphatic drainage from swollen joints and limbs.

Eased pain: The warmth and sound of the water can help to relax an individual, decreasing the level of pain.

Exercises can be performed within the pool prior to on-land: This is beneficial for the individual recovering from injury when performing an exercise out of the pool would be too strenuous.

Who would I recommend it to?

·         Injured individuals

·         Individuals with osteoarthritis or diabetes

·         Healthy individuals

·         All ages, shapes and sizes

When is Hydro therapy not appropriate?

It is always worthwhile clearing yourself with a registered professional i.e. Graduate Sports Therapist, Physiotherapist or Doctor prior to partaking in hydro therapy. Those with certain conditions should avoid. These include:

·         Wound or skin infection

·         Raised temperature

·         Breathing difficulties

·         Heart conditions

·         Incontinence

·         Infection

·         Kidney problems

·         Low or high blood pressure

·         Viruses/stomach upset

Any questions regarding Hydro Therapy or exercise therapy, please get in touch!

-E 

Anarchy Strength

After a series of meetings over the past few weeks I am excited to announce that I shall be working very closely alongside Anarchy Strength to promote injury care and education within the Strongman and StrongWomen community. In addition to writing on their upcoming blog, I shall be travelling with Anarchy Strength to Strongman events to provide my services as a Graduate Sports Therapist and First Aider. If you see us at these events please come say hello!

Keep an eye out on the Anarchy page and my own to see what we're up to! 💪🏼 #StartStrongFinishStronger

https://anarchystrength.co.uk/ 

Reducing Tight Hip Flexors

The hips can often become tight due to a number of causes such as; inactivity and injury. Most people will find that their hip flexors are short and weak.

For those unfortunate to have desk jobs, sitting down for long periods of time passively contracts the hip flexors. As a consequence this negatively affects our posture and athletic performance.

Anterior pelvic tilt is due to tightness in the hip flexors. Tightness within the area pulls the pelvis forward and tips the bottom up, creating an arch of the lumbar spine. Many people as a result suffer from lower back pain.

In order to perform optimally and pain-free it is important that our hip flexors are flexible yet strong in order to perform movements such as the squat and lunge.

One key method to reduce tightness in the hip flexors is to stretch.

There are many stretches you can perform to stretch this area, so plenty to try out to find which works best for you. Here are my 5 favourite to perform -

1.    Pigeon

There are several ways to get into the ‘Pigeon’. You can either take it from a downward-dog, or begin in a low lunge, placing weight through your hands, tuck the ankle in towards the centre of the body. Position the heel so that it is in line with the other hip. Shift your weight central so that it is eventually distributed between both hips. Hands should be placed on either side of your legs.

2.    Low lunge

    

Begin standing. Take a step on one leg in front of the body. As you place the heel down slowly bend the front knee and allow the knee of the back leg to rest on the floor. Ensure the bottom is tucked down and posture is upright.

3.    Spider-Man

From a press up position take one foot up towards the hand and place it down on the outside. The foot should be flat on the floor. Distribute the weight evenly between both hips and sink your weight down into the stretch.

4.    Wide squat

Stand with your feet slightly wider than your hips. Bend your knees and sink your bottom down towards the ground. Heels should be resting flat on the floor. If this is difficult you can use a rolled towel or a book under the heels as support. Bring your palms together and tuck your elbows into the side of your knees.

5.    Happy baby

Lying on your back draw your knees up into your chest. Hold your instep or big toes and allow your knees to fall into the side of your chest. Actively draw your knees towards the ground.

What are your favourite stretches for the hip?

-E