The Best Thigh Stretches When Short on Time, for Back Relief.
How creating space in the muscles in our legs creates more space for our back to relax.
Have you experienced low-back pain before? Well, where pain manifests often is different from the source where the pain is derived. This is because our body is encapsulated by connective tissue called “fascia,” and when the fascia is stressed one of the first responses is tightening up. It is a defensive mechanism for your muscles to signal to you, it wants attention! Often while training my clients I have them start releasing above and below the source of pain. So, the next time your lower back is bothering you, try stretching the quadriceps (quads) to bring relief.
The majority of healthy humans are quad-dominant because we are always moving forward, due to our bipedal design (bipedal primates means we naturally depend on two legs for walking (or running) everywhere we go.) Try showing some love to your quads (they are some of the largest muscles in your body!), by adding these stretches to your routine.
1) Half-kneeling 90/90 Stretch
Applications: Hold the pose for 2 minutes on each side of the body.
Cues: Half-kneeling with a tucked tail bone, ground your front foot by gripping the bottom of your shoe or mat with 20% effort (imagine trying to pick up a piece of paper with your toes), and set up your back knee directly under your hip. The pose should look like two, 90-degree angles. Imagine pushing the back of your heel towards the back quad and vise versa.
Tip: Tucking the tailbone is key to create space in the low back and sacrum area, simultaneously this position lengthens the quad on the kneeling side of the body.
2) Progression: Half-kneeling 90/90 stretch with a yoga band.
Applications: Hold the pose for 2 minutes on each side of the body.
Cues: Repeat step one then, loop the yoga strap around the arch of your foot, adjust your back toe to point directly behind you. Pull yoga band taut so there is no slack in the band.
Tip*: If you have trouble balancing in this pose, use the other hand to hold onto a table or something stable.
3) Progression 2: Leaning half-kneeling, 90/90 stretch, with a yoga band
Applications: Hold the pose for 2 minutes on each side of the body.
Cues: Repeat steps one and two. Slowly with control, lean as far forward as you can, hold for 2 minutes.
Stay Curious
There is no need to settle with chronic pain. Stay curious about your symptoms and preventative body care. Creating a routine that includes restorative stretching, yin yoga, dynamic warm-up, and cool-down are little things that contribute to your quality of life.
You have the tools now, go get started!
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Written by: Ariana Energy, B.S. Kinesiology, NASM Personal Trainer, Certified Nutritionist
