3 days ago
𝑅𝑒𝒸𝑜𝓋𝑒𝓇𝓎 𝒮𝑒𝓇𝒾𝑒𝓈 𝒟𝒶𝓎 𝟤: 𝐿𝑜𝓌𝑒𝓇 𝐵𝑜𝒹𝓎 𝒮𝓉𝒶𝓉𝒾𝒸 𝒮𝓉𝓇𝑒𝓉𝒸𝒽𝑒𝓈
Whether you’re a runner, cyclist, kickboxer, bodybuilder, power lifter, part time ninja, or general exerciser, stretching should be part of your regiment. Like the theme of this week’s recovery series, stretching will help increase flexibility and mobility, and reduce your risk of injury, which will overall keep you in your game of choice for longer.
So today I’m going to cover some general lower body stretches that you can easily do at home, the gym, in your hotel room, wherever. It’s not an exhaustive list but it’s enough to cover one stretch per muscle group/joint from the hips down.
SWIPE ➡️➡️ to follow along:
1. Lying on a mat, with one leg straight, hug your knee to your chest or as close to it as you can for a little 𝐡𝐢𝐩 𝐟𝐥𝐞𝐱𝐨𝐫 𝐜𝐨𝐦𝐩𝐫𝐞𝐬𝐬𝐢𝐨𝐧. Hold for up to 30 sec or longer as necessary and switch sides.
2a. TOP: Staying lying with one leg straight, lift leg straight into the air and reach for your toes without letting your neck/head/spine/low back leave the mat. If any part lifts off, grab a strap or resistance band and toss it over your foot and reach up as far as you can 𝐬𝐭𝐫𝐞𝐭𝐜𝐡𝐢𝐧𝐠 𝐨𝐮𝐭 𝐲𝐨𝐮𝐫 𝐡𝐚𝐦𝐬𝐭𝐫𝐢𝐧𝐠𝐬. Hold for up to 30 seconds.
2b. BOTTOM: Keeping everything the same, try to make the slightest move of your leg towards your body. This will stretch out your IT band.
3a. 𝐅𝐨𝐫 𝐲𝐨𝐮𝐫 𝐠𝐥𝐮𝐭𝐞𝐬, you can do a few things: standing against a wall, form a figure 4 with your legs by resting your ankle on the opposite quad above your knee (never on it) and sit back feeling a stretch by pressing down on the knee forming the figure 4. The more you sit back and put pressure on the knee, the more you’ll feel the stretch. The side view shows the standing leg should be at about a 90 degree angle.
3b. If you’re unable to balance this move standing, you can also lie on your back and get into the same position by lifting one leg into the air at 90* and the other leg forming the figure 4 and press your hand against that knee. Here you’ll also get a stretch in your abductor.
⬇️⬇️CONTINUED IN COMMENTS⬇️⬇️