Shot this little clip for a clients homework and figured it was a good idea to just upload it here! Here are 3 stretches: the first is what I call the Elevated Pigeon, the second is what I call the Adductor Hinge, and the third is a Lateral Hammie stretch. For the Elevated Pigeon and Lateral Hammie, hold for 20-30s/side and do not bounce or force the stretch. With the Elevated Pigeon you can shift into various positions that may neet attention. Stand tall on the down leg with that foot straight ahead for all three stretches. For the Lateral Hammie stretch, the foot of the side being stretched needs to be turned in with toes pulled to the shin. For the Adductor Hinge, keep the toes of the leg being stretched pulled to the shin and staying up to the ceiling, and hinge from the hips, not the lumbar spine. Actually, notice how my back stays flat in all 3 stretches? Thats because Im doing things right. ;D Try 20-30s for the Elevated Pigeon and Lateral Hammie, and 8-10 2-sec reps for the Adductor Hinge. Youre welcome!
Posted on: Tue, 05 Aug 2014 21:03:54 +0000
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