June 14, 2019

The Big 3: Top 3 Stretches for Lower Body

Before I was a trainer I was a physical therapy technician. After working in an outpatient physical therapy clinic for 8 years, I definitely picked up on a few trends the therapists would prescribe for almost any lower body diagnoses. One of these trends was a stretching routine and a very basic one at that.

I am going to go over what I call the “Big 3” lower body stretches. If done correctly and consistently, these stretches can help fix almost any lower body dysfunction. The key here is consistency. Doing these stretches one time will not cure you. You have to stick with it!

Here is the protocol for stretches:

1. Hold each stretch for 30-45 Seconds relaxing between each set.

2. Do 3-5 sets on each stretch. Do all sets on one side before moving to the other side.

3. Perform Stretches 3-5 Days a week.

 
Hamstring Stretch: Laying on your back. Bend one knee, while raising the other leg up to the ceiling as best you can. Grab behind the knee to hold the stretch. If you are unable to get the leg all the way straight bend the knee until you are able to hold the leg while keeping your head and shoulders on the ground. Focus on getting leg straighter and straighter through the stretch. Do not let the hips come off the ground. 

Kneeling Hip Flexor Stretch: Get in a kneeling lunge position with one knee on the floor and the other leg bent 90 degrees in front of you with foot flat. Place hands on your hips. This is your starting position. Then Squeezing your glutes, shift your body weight slightly forward while keeping your torso upright. Focus on not letting your low back arch backwards and not slouching with the shoulders. 

Piriformis Stretch/ Long Sitting Piriformis Stretch: Lie down on your back with your knees bent. Prop one ankle on the other knee. Bring your hands around the thigh of the bent leg and gently pull inward. If you are unable to maintain this position try out the Long Sitting Piriformis alternative below. Keeping back straight bring leg across body and knee into chest, Pull across body and hold stretch. 

If you're confused and looking for a customized online or in person program tailored to your specific goals click here to schedule a free session or 20 min call.

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