THE MOVES: A
combination quad/hip flexor stretch performed in a
kneeling position.
WORKS ON: It's an
aggressive stretch for the upper thigh.
PRECAUTIONS: Use
padding or a mat under the kneeling knee for
comfort. Perform this stretch near a wall because
the position is somewhat unbalanced. Do not let
your lower back hyperextend during this stretch.
LEVEL: Advanced.
SETUP: From a
standing position, take an exaggerated step
forward with the left foot. Kneel down on the
right knee. Place the strap around the right foot
or ankle and keep holding the strap. Keep both
knees in line with the hips and the toes in line
with the knees.
STEPS: Keep the
torso and head upright. Tighten the abdominal
muscles to keep your lower back from
hyperextending while you push the body forward
over the left foot and knee. Do not let the
forward knee move past its ankle. When you feel a
stretch in the right hip flexor, pull up on the
strap to bend the right knee. The quadriceps/hip
flexor stretch should be fairly intense.
REPETITIONS: Hold
for 30 seconds and repeat three times on each leg.
OPTIONS: Try the
same stretch but in a side-lying position.
