CHAPTER 5 HIP & KNEE STRETCHES - · PDF fileGlute Stretch: Lying Figure 4 (easier) 2a 1 Breathe: Hold this stretch for 3 deep breaths. Relax into each exhale while releasing tension

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Standing Quad Stretch

Breathe:Take 3 deepbreaths whilerelaxing intoeach exhaleas youstretch a littlefurther.

Reverse:Reverse and

1) Stand and grasp right ankle with samehand, use a wall or chair to maintainbalance with left hand.Maintain an upright position in the torso

3) Explore varying the stretch in a fewways. First, try pulling heel up and backfeeling the stretch closer to the knee.

C H A P T E R 5 : H I P & K N E E S T R E T C H E S

hip stretches*glutes*hip flexors/psoas*ITT

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Glute Stretch: Seated atDesk

H I P S T R E T C H E S : G L U T E S

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CAUTION!!! If this position causes pain, especially in the knee or hip, discontinue the stretch.

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Breathe: Hold this stretch for 3 deep breaths. Relax into each exhale while releasing tension and stretch-ing a little further.

Reverse: Reverse and stretch the opposite side.

1) Sit in a chairwith good posture.

2) Place your rightfoot on your leftknee and allowyour right knee andhip to relax.

3) Place your righthand on your rightknee and gentlyapply pressuretoward the flooruntil you feel astretch in yourright hip. If youare feeling a goodstretch, hold thisposition.

4) To feel a deeperstretch,cont inueapplying light pres-sure to your rightknee as you slowlylean forward with astraight back. Onlylean forward untilyou feel a lightstretch in your righthip.

5) If you want toincrease the stretchfurther, place yourelbow on your rightknee as you leanforward with astraight back.



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Glute Stretch: Seated



EXPLORE: Explore pulling your knee towardyour chest at different angles to stretch specificmuscle fibers. For example, change the angle ofpull up and toward your left shoulder. Now trypulling down and across your body. Find thestretch position which works best for you!

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1) Sit on the floor withgood posture andcross your right legover a straightenedleft leg.

2) Hug your right knee with bothhands and pull toward your chestas you sit upright and into thestretch. You will feel this stretchin your right hip and glutemuscles.

3) To increase the stretch, place your leftelbow on the outside of your right kneeand twist to the right looking as far backas possible. Continue to sit uprightthrough the twist. Keep your shouldersaway from your ears by pulling them downand back through this twist.




Glute Stretch:Lying Figure 4 (easier)

2a

1

Breathe: Hold this stretch for 3 deep breaths. Relax into eachexhale while releasing tension and stretching a little further.


1) Lie on your back with your left leg bent andyour head relaxed on the floor. Place yourright ankle on your left knee making a figure4 with your legs. Press your shoulder bladesdown and into the floor.

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2b

2a) Reach your right hand between your legsand your left around the outside of your leftleg. Interlace your fingers as you grab theback of your leg or knee (as shown in 2a) andpull toward your left shoulder. You will feelthis stretch in your right glute. Keep yourhead and lower back relaxed on the floor. Trynot to curl up and round your upper backwhen stretching, instead relax everythingexcept your arms and hips.

more flexible

less flexible

EXPLORE: Explore different angles tomake the most of your stretch. For exam-ple, try pulling your left leg slightly widerthan your left shoulder in figures 2a and2b and then bring your knee toward yourchest.

2b) If you have trouble reaching your leftkneewith your hands use a towel to pull yourlower leg toward you.

PNF STRETCH: stretch-resist-stretch To increase muscle length, follow these steps:1) Start in the strech position shown in figure 2a or 2b. Stretchas described above holding for 3 relaxed breaths. 2) Then, slighly back off the stretch to release your glutes andavoid a muscle spasm. 3) In this position, gently push out of the stretch with both yourright ankle and right knee as you resist and hold this tension withyour arms or the towel. Once you begin resisting, hold this posi-tion without any movement. 4) Continue to resist for 3 deep breaths. Then relax for 2 sec-onds before stretching again. Did you notice if you can stretchfurther than before?




Glute Stretch:Lying Figure 4 variation (difficult)

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1) Lie on your back with your left leg bent.Place your right hand on your right kneeand pull across your body toward your leftshoulder until a stretch is felt in your rightglute. Hold this position throughout thestretch.

2) Continue to hold your right knee in place (this is the stretch)THEN grab your right ankle with your left hand and slowly pulltoward your body (this is the twist). Keep your right foot atknee height as you pull with your left hand and continue topush your right knee across body. You will feel this stretch inyour right glute. Keep your head and lower back relaxed on thefloor. Try not to curl up and round your upper back whenstretching, instead relax everything except your arms and hips.

EXPLORE: Explore raising and loweringyour right foot in a number of positions.When you find a good stretch position,hold it and pull your ankle toward yourshoulder to stretch different muscle fibers.You can get very specific with this stretch.Remember not to allow your right knee to“hinge” away from your body releasing thestretch.

PNF STRETCH: stretch-resist-stretch To increase muscle length, follow these steps:1) Start in the strech position shown in figure 2 or EXPLORE.Stretch as described above holding for 3 relaxed breaths. 2) Then, slighly back off the stretch to release your glutes andavoid a muscle spasm. 3) In this position, gently push out of the stretch with both yourankle and knee as you resist and hold this tension with yourhands. 4) Continue to resist for 3 deep breaths. Then relax for 2 sec-onds before stretching again. Did you notice if you can stretchfurther than before?

EXPLOREstretching with yourright foot higher (asshown) or lower.

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stretch muscle holdstretch

twist muscle

stretch

twist

Muscles Stretched:All lateral hip mus-cles with specificfocus on the gluteusmaximus & mediusand ITT. Exploringdifferent stretchangles will allow youto focus on specificmuscle fibers.

ITT

gluteus medius

gluteus maximus




2) While maintaining an uprighttorso, contract the muscles in yourright hip/glute so your leg andstomach form a straight line(imagine your right knee bendingback and down). Begin to leanyour body forward by bendingyour left knee toward your left toes(do not allow your knee to passyour toes). You should feel thisstretch in your right hip flexors.

Kneeling Hip Flexor Stretch

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1) Kneel on thefloor with yourright knee downand your left armsupporting yourweight either witha wall, chair or onyour left knee.

CAUTION!!! To avoid slipping, wear shoes or use a yoga mat.

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Tuck your tail-bone under asyou lean forward


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EXPLORE: To incorporate a PSOAS stretch, raise yourright arm overhead, across your body and back slightly(as shown above) and then follow steps #1-#2. Whilepushing your right hip forward, also imagine opposingforces pulling your right knee back and down as yourtorso curls up, back and away forming a backward, andsomewhat abstract, letter "C" from your fingertips to yourtoes (see top right photo). Explore twisting your torsoslightly further back or to the right to feel a differentstretch. Explore changing the angle of your lower leg bybringing your foot futher in or out to stretch differentmuscle fibers of the hip flexors.

Reach up, acrossand away whenincorporating thePSOAS.

knee andankle are in a straight line

H I P S T R E T C H E S : H I P F L E X O R S / P S O A S

Explore bringing your armoverheadto stretchyourPSOAS.


Kneeling Hip Flexor &PSOAS Stretch

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Standing ITT/TFL Stretch

2

Breathe: Hold this stretch for 3 deep breaths. Relax into each exhale whilereleasing tension and stretching a little further.


1) Stand crossingyour right legbehind your leftkeeping your feetflat on the floor. Tomaintain your bal-ance, place yourleft hand on a wallor chair.

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2) Slightly bend yourleft knee as you leanyour torso to the lefttracking your handtoward your knee. Continue leaing whileyou stick your righthip out to the side.You will feel thisstretch on the outsideof your right hip andalong your ITT.

EXPLORE: Explore slightly twisting yourback foot in or out to stretch different mus-cle fibers. You can also explore twistingyour torso backward to stretch the mus-cles in the front of your hip (hip flexors andTFL) or forward to stretch the muslces inthe back of your hip (lower back & glutes).Always maintain good posture whenexploring different stretch angles.

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Muscles Stretched: All lateral hip and torso musclesespecially your ITT, gluteus medius, transverseabdominus and abdominal obliques. When exploringby leaning backward, the focus shifts to the hip flexorsand TFL. When exploring by leaning forward the focusshifts to the lower back and gluteal muscles.

Explore leaningbackward tostretch your TFL.

Explore leaning forward to stretchyour glutes.


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CHAPTER 5 HIP & KNEE STRETCHES - · PDF fileGlute Stretch: Lying Figure 4 (easier) 2a 1 Breathe: Hold this stretch for 3 deep breaths. Relax into each exhale while releasing tension