THE MOVES: Stretching the hip flexor
using a bench and a press-up motion.
WORKS
ON: Stretches the hip flexor and opens the
chest.
PRECAUTIONS: Do not perform this stretch if
it causes low back pain. Do not perform this
exercise if you have been diagnosed with an
"unstable" low back, until you are cleared by
a physician.
SETUP: Lie face down on a bench so that the
torso and right thigh are supported, but the
left leg is off to the side. The right knee
should just be off the end of the bench.
STEPS: The goal is to keep the pelvis flat
to the bench as much as possible. Bend the
left knee and place the left foot on the
ground as best you can. Place the hands on the
bench at mid-chest level and perform a
press-up until you feel a stretch in the right
upper thigh. Try to distribute the backward
arch of the spine along its entire length
rather than it being concentrated in the low
back. Pause, and return slowly. Repeat.
REPETITIONS: Three to five repetitions held
for 30-60 seconds each leg.
OPTIONS: For an aggressive quadriceps
stretch, bend the right knee while you are
holding the press-up position.
