Stretches Mentioned:
- Hip Flexor Stretch:
- Stand with your right hand on a chair for support.
- Pull your left leg back, trying to get the left thigh closer to parallel to the ground.
- Hinge at your waist and move forward.
- The position should resemble a ‘T’, with your right leg as the bottom and your torso and left thigh creating the top of the ‘T’.
- Front of Thigh (Quadricep) Stretch:
- From the hip flexor stretch, roll directly into stretching the front of the thigh.
- This is done by continuing the stretch position from the hip flexor stretch.
- Adductor and Hamstring Stretch:
- Sit with your torso at a 90° angle to your legs.
- Extend both legs straight out in front of you in a V-shape.
- Lean your palms onto the floor and glide out between the legs, keeping the body hinged at the waist without rounding out.
- Half Kneeling Front of Shin Stretch:
- Kneel on the ground with your shins extending back behind you and toes pointed so the top of the foot is on the ground.
- Open up the front of the ankle and stretch the shins.
- Keep your body upright and, as you get comfortable, slowly lean backward to bend the knee more, stretching the shin muscles further.
- Caution: Do not sit back fully on the knees to avoid stressing the ligaments.
Additional Advice:
- Continue the pain-free journey by exploring Dr. Chris Oswald’s full stretching series.
- Consider using Muscle Care, an all-natural, evidence-based pain, spasm, and inflammation reliever available as an easy-to-use roll-on product.
