A few points to note ...

So what if your hip muscles (glutes especially) are fairly strong, but some of them stay in a contracted position for hours and days on end, so much so that they lose their ability to function on demand? 

This next position will set you up to tackle that. Although whilst sitting for long periods our glute max (the butt cheek) is in a fairly lengthened position, your glute medius and minimus and piriformis muscle don’t get moved, stretched and twisted as much as we would like.

To reset that balance and allow your hip complex to ‘stretch its legs’ all you need is a high box or table.

Stand with your hips parallel to the front of the table, lift the heel of one leg onto the table (with the knee bent) and rest it in front of the hip on the opposite side. Slowly lower the lateral side of your shin onto the surface so that your leg fully rests on the table from your knee down to your ankle.

If you feel like the stretch is too aggressive at the start then you may wish to support your weight with your hands on the table. Be careful to avoid any downwards pressure on the knee of the other leg - but it’s ok if you also feel the stretch through the front of the hips on this side too.

 

This is also great stretch to help ease lower back pain if you feel discomfort after hours of standing.

 

Related: CHECK OUT MORE FROM THE MOBILITY MONDAY SERIES



If this tip has highlighted a restriction in your movement abilities and you would like to improve your mobility further, feel free to be in touch with questions, requests for tips or indeed to set up a consultation meeting or video call to analyse your movement habits and update your training plan.​​

 

MOBILITY MONDAY

 

STANDING GLUTE STRETCH (ANOTHER GO-TO DO-ANYWHERE STRETCH)

This is a mockup. Publish to view how it will appear live.

Check back each Monday for another technique or stretch position that will help your improve your mobility, eliminate and avoid pain, and ultimately encourage efficiency whilst preventing injury. This weeks position - 

 

Standing Glute Stretch

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TRAINING LOCATIONS

Isractive is based in the 'Old North" of Tel Aviv. Private training sessions usually take place at Kolnoa Peer Fitness Club, occasionally in private workout facilities, and when appropriate out in the field (park).

For accurate group session and run club locations refer to the published timetable and booking app. 

 

Phone:  +972 (0) 54 295 1511

eMail:     info@isractive.net