STRETCH & REST CARE for the wellness warrior
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.
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:
HOW TO INTENSIFY:
HOW TO MODIFY the Quad Stretch (video at 0:47 and 1:50):
Change the position entirely if needed for the quad stretch so it’s less intense and less fascia stretching at the same time:
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.
Team Core Power
P.S. Want more stretch moves & massage tools to release your tight & tender hip & core spots? Join us in HIP Camp™.
Mollie Miller, PT