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.…
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 […]…
The best quad stretch Are tight quads effecting your ability to squat? #1: Keeping your weight on your heels #2: Getting your hips below parallel #3: Maintaining an upright torso While stretching your quads can have an dramatic impact on all lower body movements (squatting, running, lunging)… Stretching from Core-to-Extremity Produces Better Results Before […]…
Pec-Minor Stretch This pec-minor stretch will quickly improve your range of motion for any overhead lifts. Pec-minor is part of the chest, deep to the normally visible pec-major. If you look at the model on the left, you can see pec-major on his right chest and pec-minor on his left. Is a tight chest robbing […]…
A better lat stretch for the overhead squat Stretching your lats will have a dramatic effect on your overhead lifts. Here is a illustration of the lat muscle (latissimus dorsi), courtesy of the ground-breaking anatomist – Thomas Myers, author of “Anatomy Trains”. The lats span from the sides of the hips, up the side of […]…