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The hip lift helps to strengthen and stretch the entire pelvis.
For a more dynamic exercise do not hold the leg with the hands.
Push the knee of the crossed leg away from you, and a pull the knee of the bent leg (not crossed) toward you. There is no motion in this stretch. Just the push -pull -hold. Do not use your arms to pull. Relax the neck.
Hold this position for 1 minute on each side.
You may feel completely different on each side, that is a sign that you really need this stretch.
3D Spine Simulator