Stretch-to-Win® Core-Four Lower This sequence releases the core-musculature around the hips; which includes the gluteals, QL (low-back), deep hip-flexor (psoas), and lats. The Core-Four is the starting point and foundation for increasing both lower and upper body flexibility due to this muscle groups’ affect on all movement from core to extremity. Stretching from Core-to-Extremity Chris […]…
Quickly Improve Hip Flexibility for Squats Improving Hip Mobility for the Squat Improving hip mobility for the squat begins with joint-capsule range of motion. As Chris Frederick points out, “When full ROM in a joint is inhibited, then ROM in the muscle is also restricted, because muscles attach to bones and bones connect to other […]…
Improving Hip Mobility for Heavier Squats Increase your Squat Depth – Get Your Hips Below Parallel and Knees Out This sequence was inspired by Kevin Darby of the Canadian branch of the “Stretch-to-Win®” Institute (www.StretchtoWin.com). As a Fascial Stretch Therapy™ practitioner, one of the ‘go-to’ stretches used on the table is traction of the hip […]…
Pectoralis Minor Stretch Pec-Minor is chronically tight amongst many athletes. Tightness can limit shoulder flexion range of motion for overhead lifts as well as pull the shoulder blade into a disadvantageous position. The pec-minor overhead band stretch was covered here. This is a nice alternative for coaches to use with a group class when space […]…
Levator Scapula Stretch Levator scapula spans from the top of the shoulder blade to the side of the neck. A tight levator scapula interferes with the fixed position of the shoulder blade during shoulder flexion – compromising shoulder position during overhead lifts. That knot at the top of your shoulder blade is often a sign […]…
This tricep stretch combines shoulder flexion and elbow flexion. The advantage of stretching the triceps this way is that the pole can be used for shoulder flexion, which is not possible when athletes tie a band to a pole and face away for the stretch. Athletes oftentimes think of improving triceps mobility for the front-rack […]…
Exercises for Squat Mobility – Glute Stretch “There are over 25 muscles that cross the hip, so why does everyone stretch the muscle (hamstrings) that’s the most irritated? Your hamstrings will ‘release’ through hip traction and stretching the glutes, hip flexors and other surrounding muscles. Once you “open up” the surrounding muscles, it becomes much […]…
Adductor Stretch – Keep Your Knees-Out During Squats If your knees cave in during squats you may have tight adductors. The Adductors are an often-overlooked part of training. The adductor magnus plays an important part in hip extension in athletic movement and in postural balance. The adductors are often tight and influence the pelvic floor […]…
Hip-Flexor Stretch for the Squat & Tight Hips What’s the most important pre-workout stretch? – Why? Chris Frederick (co-author of the book Stretch-to-Win®) explains… “It is well known that tight hip flexors will neurologically weaken your glutes, which makes your back and hamstrings work harder and raises risk for injury during squats and overhead lifts.” “The […]…
Rhomboid Stretch This stretch for the mid-back is a quick way to improve shoulder flexion (your ability to straighten your arms overhead). Rhomboid is part of the ‘Core-Four’ upper – the four muscles that can restrict the motion of the shoulder blade – which then limits any overhead movement. The ‘Core-Four’ upper: rhomboid, levator scapula, […]…