Couch Stretch

Cómo hacer el Couch Stretch

1. 1Kneel with your back to a wall or couch and place your rear shin flat against it, with the top of your foot pointing up the wall and your knee tucked into the corner where the floor meets the wall.
2. 2Step your front foot forward and plant it flat on the floor, knee bent to about 90 degrees, so you are in a half-kneeling lunge position.
3. 3Place your hands on your front knee or the floor for balance and brace your core so your lower back does not over-arch.
4. 4Squeeze the glute of the rear leg and gently tuck your pelvis under to flatten the lower back and target the hip flexor.
5. 5Slowly raise your torso toward an upright position, easing into the stretch through the front of the rear hip and thigh.
6. 6Breathe steadily and hold the position where you feel a strong but tolerable stretch, keeping your spine neutral.
7. 7Hold for 30 to 60 seconds, then ease out of the stretch and switch sides.

Consejos de técnica

• Pad the down knee with a folded towel or mat, as the kneecap takes pressure against the floor in this position.
• Drive the rear glute on to deepen hip-flexor lengthening, rather than forcing your torso higher.
• Work in stages: start with your torso leaning forward, then progress toward upright over several sessions as mobility improves.
• Keep your front shin roughly vertical so the front knee stays stacked over the ankle and stable.

Errores comunes

• Letting the lower back arch and the ribs flare, which shifts the stretch out of the hip flexor and compresses the lumbar spine.
• Forcing the torso upright before you have the range, which strains the knee and quad instead of producing a controlled stretch.
• Holding your breath and tensing up, which makes the muscles guard and resist lengthening.
• Bouncing or pulsing into the end range instead of holding steady, which can overstretch and irritate the hip and knee.

Preguntas frecuentes