Through The Hole is a great hip opener and helps to stretch all the muscles surrounding your hip and across your buttocks. These muscles often tense up and cause lower back pain, so it’s a good idea to keep them stretched on a regular basis. Breathing deeply while doing this stretch sends freshly oxygenated blood to all those muscles as well, making them healthier!
This exercise is called “Through the Hole” because you thread your arm through the hole between your legs like a thread being pushed through a needle. Don’t worry if you can’t do this stretch without pain; I have included a modified version so that you can get some relief without more pain!
Lie on your back on the floor with knees bent and your feet flat, about hip distance apart.
Cross your right ankle over your left thigh, and bring your left leg up off the floor, straightening it and pointing the toe if you can (it’s okay to have your left knee bent if that’s more comfortable for you).
Now reach through the hole between your legs with your right arm and reach around the back of your left leg with your left arm until your hands can clasp and gently pull your legs closer to your body.
Check to make sure that your head is still on the floor and your neck is not arched. Tuck your chin in toward your chest a little to straighten out your neck, or place a small pillow under your head as in the photo below.
Breathe deeply for one to one to two minutes while gently stretching.
Now lower your left leg and repeat with the opposite leg.
Note: Make sure that your ankle is not resting on your knee. Place it on your thigh (as in the picture) or on your shin, but keep it off the knee.
Remember to stretch gently. Only pull your leg as far as you can without pain. A little discomfort is okay, but not pain.
This is a modified position with foot on the floor.
Gently press your left knee away from you.
Notice the folded hand towel under his head to keep the neck from arching.