Quickly Improve Hip Flexibility for Squats Improving Hip Mobility for the Squat Improving hip mobility for the squat begins with joint-capsule range of motion. As Chris Frederick points out, “When full ROM in a joint is inhibited, then ROM in the muscle is also restricted, because muscles attach to bones and bones connect to other […]…
Improving Hip Mobility for Heavier Squats Increase your Squat Depth – Get Your Hips Below Parallel and Knees Out This sequence was inspired by Kevin Darby of the Canadian branch of the “Stretch-to-Win®” Institute (www.StretchtoWin.com). As a Fascial Stretch Therapy™ practitioner, one of the ‘go-to’ stretches used on the table is traction of the hip […]…
Exercises for Squat Mobility – Glute Stretch “There are over 25 muscles that cross the hip, so why does everyone stretch the muscle (hamstrings) that’s the most irritated? Your hamstrings will ‘release’ through hip traction and stretching the glutes, hip flexors and other surrounding muscles. Once you “open up” the surrounding muscles, it becomes much […]…
Adductor Stretch – Keep Your Knees-Out During Squats If your knees cave in during squats you may have tight adductors. The Adductors are an often-overlooked part of training. The adductor magnus plays an important part in hip extension in athletic movement and in postural balance. The adductors are often tight and influence the pelvic floor […]…
Hip-Flexor Stretch for the Squat & Tight Hips What’s the most important pre-workout stretch? – Why? Chris Frederick (co-author of the book Stretch-to-Win®) explains… “It is well known that tight hip flexors will neurologically weaken your glutes, which makes your back and hamstrings work harder and raises risk for injury during squats and overhead lifts.” “The […]…
Rhomboid Stretch This stretch for the mid-back is a quick way to improve shoulder flexion (your ability to straighten your arms overhead). Rhomboid is part of the ‘Core-Four’ upper – the four muscles that can restrict the motion of the shoulder blade – which then limits any overhead movement. The ‘Core-Four’ upper: rhomboid, levator scapula, […]…
This ‘hip-opener’ stretch is for the joint-capsule and outside hip. By freeing tight hips (joint-capsule) it will be easier to squat below parallel and keep your knees out. You can use it at any time – good pre or post-workout. Here is a video of the ‘hip-opener’ along with a low-back stretch… – Kevin Kula, […]…
This stretch will improve hip movement by freeing up motion of the joint capsule. Increase your squat depth and get your knees out for a better squat by improving internal-rotation. This is less of a ‘stretch’ than an active movement of taking the knee towards the floor – alternating side-to-sdie. Use this along with the stretch […]…
Ankle-Band Stretch This ankle-band stretch is great for… improving ankle dorsiflexion Ankle-Flexibility is often an overlooked part of the squat. The 7 Points of Performance for the Squat are: #1: Weight on Heels #2: Hips Below Parallel #3: Knees-Out #4: Upright Torso #5: Lumbar curve (avoiding the ‘butt-wink’) #6: Thoracic Position #7: Arms Overhead #1: Weight […]…
Improving thoracic flexibility for the front-rack position The Front-Rack is a very challenging position and demands great thoracic flexibility. This stretch is great for… improving thoracic extension Parts 1 & 2 of this stretch are very subtle – you will straighten your spine into thoracic extension – the opposite of rounded computer posture (thoracic flexion). […]…