This ‘hip-opener’ stretch is for the joint-capsule and outside hip. By freeing tight hips (joint-capsule) it will be easier to squat below parallel and keep your knees out. You can use it at any time – good pre or post-workout. Here is a video of the ‘hip-opener’ along with a low-back stretch… – Kevin Kula, […]…
This stretch will improve hip movement by freeing up motion of the joint capsule. Increase your squat depth and get your knees out for a better squat by improving internal-rotation. This is less of a ‘stretch’ than an active movement of taking the knee towards the floor – alternating side-to-sdie. Use this along with the stretch […]…
Ankle-Band Stretch This ankle-band stretch is great for… improving ankle dorsiflexion Ankle-Flexibility is often an overlooked part of the squat. The 7 Points of Performance for the Squat are: #1: Weight on Heels #2: Hips Below Parallel #3: Knees-Out #4: Upright Torso #5: Lumbar curve (avoiding the ‘butt-wink’) #6: Thoracic Position #7: Arms Overhead #1: Weight […]…
Improving thoracic flexibility for the front-rack position The Front-Rack is a very challenging position and demands great thoracic flexibility. This stretch is great for… improving thoracic extension Parts 1 & 2 of this stretch are very subtle – you will straighten your spine into thoracic extension – the opposite of rounded computer posture (thoracic flexion). […]…
Piriformis Stretch Piriformis is just one of the six external hip-rotators, which Tom Myers refers to as the trochanter fan. image courtesy of Tom Myers, author of “Anatomy-Trains” This stretch for the external-rotators is from the same position used to stretch the gluteals – what I call “Mission-Control” – legs at 90/90 angles. To […]…
Quadratus Lumborum Stretch ‘QL’ is short for Quadratus Lumborum – a deep muscle of the low-back. QL spans from the top of the hips to the last rib, connecting the hips to the spine. QL is often a source of low-back pain. QL provides lateral core stability and it often both tight and weak. “Desk […]…
Check out my post on how to effectively stretch your lats here.…
Forearm-Wrist Stretch Go easy on this stretch – nice quick sequence pre-workout. Wrist pain after workouts is often due to a lack of thoracic flexibility which should also be addressed to improve the front-rack. To improve thoracic flexibility check out the thoracic extension exercise here. – Kevin Kula, “The Flexibility Coach”, Creator of FlexibilityRx™…
Pec Major Stretch Improve your overhead lifts with this great stretch for the chest! Make sure not to pull the band, but to keep the arm relaxed – allowing the band to traction the shoulder joint during the stretch. Traction decompresses the joint-capsulse and relaxes the nervous system allowing for a deeper stretch. Exhale into […]…
This subtle stretch is for the lateral hip and joint-capsule. Pressing through the side of the hip you will feel a mild stretch around the outside of the hip. Great for recovery post-workout or pre-workout to help keep the knees out during the squat. I had a great time at EastValley CrossFit providing Fascial Stretch […]…