Shelf Groin Stretch

START POSITION:  Same as for the previous exercise – the Shelf Ham Stretch.  Except that now you will twist and turn both feet, so that the raised foot is now horizontal with ankle bone facing down and toes pointing off to the side.  At the same moment, spring up slightly with your bent rear bent knee to assist in turning the rear foot to point outwards to the same side as the other foot.  It is best to try to keep your feet parallel to each other at this point but you might find it more comfortable to point your toes more forwards (or backwards) depending on your body type.   Your arm closest to the shelf should be placed on top of the raised leg, whilst the other hand should be placed on top of the rear leg just above the knee.  Or you can just place both hands on your hips if this feels more stable for you.  If it doesn’t feel right, you can gently bounce up and down using your bent rear leg and by shuffling your rear foot backwards and forwards until you have all the angles and distances correct.