3-IN-1 Hip Stretch For Cyclists

How's your stretching going?

Did you practice calming your body with gentle stretching vs overstretching like we went over in the last Fit Blog?

Hope so because it's time to kick your stretch skills up a notch with the 3-IN-1 Hip Stretch!

It's an active recovery stretch for cyclists and spin lovers that takes less than 2 minutes.

TBH we’ve held back on sharing this one for a while. We really need you to listen to your body so you don’t injure your knee doing it. Ease into this one especially if you have tight hips, IT Band or knee issues.

Before you try these moves, please read through everything below so you get the most out of it and stay safe.

• Listen to & know your body. If you have chronic knee pain due to arthritis or old injuries, you may need to modify the quad stretch position (at video 0:47 and 1:50) significantly. See suggestions below on how to modify it.
• Make sure you have a soft surface or thick mat to do it on to protect your knee.
• Do this stretch sequence after you cycle (or workout) so that your hips and core are thoroughly warmed up.
• As always be gentle with the stretching. It should not be painful. Sharp pain means STOP especially around the knee cap. Fascia stretching pain can burn but it stops right after you stop stretching. If you’re holding your breath or tightening your face, you are over-stretching.
• You can foam roll your glut and quad muscles before you do these 3 moves.  We show you how to roll out your tight hips in HIP Camp™.
• Go slow and pause the video until you know your body and the 3 moves especially if you’ve had a history or have current flare ups in your IT band, bursitis, dislocated kneecaps or other patella femoral issues.

Watch the video here.  Find the flow sequence, modifications, and how to intensify below the video.
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THE 3 STRETCH MOVES:

This 3-IN-1 Hip Stretch sequence is primarily a hip flexor stretch (unlocks the front of the hip) that moves into the fascia above (in your core muscles) and below (in your quad muscles) to work the front fascial line.

For each stretch move, breathe and pull your belly up and in. Pace yourself and pause the video if you need more time to focus on your form. Listen to the cues in the video but the overall sequence and flow is:

1. Hip flexor lunge stretch (video at 0:10 seconds)- left leg forward, kneel on right knee and press hips forward to stretch front of right hip.
2. Runner’s lunge stretch (video at 0:22 seconds)- hands on the floor, chest to left thigh, step back with right foot into a lunge with right knee off floor.
3. Quad stretch prep (video at 0:32 seconds)- lower right knee onto floor, bend right knee, twist and reach back with left hand for your foot as you look over your shoulder.
4. Runner’s lunge with a twist (video at 0:43 seconds)- go back into the runner’s lunge and twist/reach up to the ceiling with your left hand.
5. Quad stretch (video at 0:47 seconds)- bring chest up tall with your shoulders over hips, pull your belly up & in, reach back for your right foot with left hand to stretch your thigh, and if able reach back with right hand for your right foot (only if your chest and shoulders have the mobility to do that while you hold your balance).
6. Hip flexor stretch (video at 1:00 seconds)- slowly release full quad stretch as you move back into the original hip flexor stretch before you step forward with your right leg into standing.
7. Switch sides and repeat stretch moves #1-5:

• Left hip flexor stretch (video at 1:10)
• Runner’s lunge (video at 1:28)
• Left quad stretch prep (video at 1:35)
• Side Bend in hip flexor stretch (video at 1:45)- new vs runner’s lunge twist #4
• Left quad stretch (video at 1:50)
• Left hip flexor stretch (video at 2:00)

HOW TO INTENSIFY:

• Bring your arm overhead with a side bend during the Hip Flexor Stretch (video at 1:45)
• Add a Twist during the Runner’s Lunge by reaching toward the ceiling (video at 0:43)
• Bring your chest up tall during the Quad Stretch (as Ender does in the video)
• Reaching back to stretch your quad with both hands is more intense than one hand 

HOW TO MODIFY the Quad Stretch (video at 0:47 and 1:50):

• You can keep your chest on your front thigh instead of chest upright toward the ceiling as Ender is doing in the video.  He is showing an advanced position that is putting the hip flexor and quad on full stretch while you’re also stretching up into your core and shoulder/s It’s a lot of fascia (full front line). If you sit a lot, this is going to be intense.
• You can prop your foot on something like a stool, workout bench or sofa versus reaching back for your foot while doing the chest up position Ender is in for the quad stretch or put your chest on the front thigh.

Change the position entirely if needed for the quad stretch so it’s less intense and less fascia stretching at the same time:

• You can lie down on your side with the thigh you are stretching on top and reach back for your foot and stretch your thigh/quads. Once done get back in the lunge position and finish the full movement sequence.
• You can stand up and reach back for your foot to stretch your quad. Hold onto wall, counter or chair if you need to for balance.
• Modifying and working your way into this full quad stretch is a way to progress your mobility and the elasticity of your fascia. If you’re not seeing progress or have old injuries and scars, we show you how to use fascia tools to release your tight hip spots in HIP Camp™.

 
OVER TO YOU: 
The 3-IN-1 Hip Stretch helps open up the front of your hips for better posture and less tension on your back and knees.

Once you get these 3 moves down, you can do the flow in less than 2 minutes for active recovery after riding or workouts to release the front of your hips, core and quad’s.

You may notice one foot is harder to reach due to hip tightness and that one side is harder to balance due to hip weakness. That's normal but you can balance out and improve overtime with practice.

There are a lot of ways you can progress yourself with the 3-IN-1 Hip Stretch as you bring the spring back to your tissue especially if you sit a lot for work or exercise.
 
Enjoy!
Team Core Power
 
P.S. Want more stretch moves & massage tools to release your tight & tender hip & core spots? Join us in HIP Camp™.