The Align Fitness “Go-To” Stretches
Over the years, we have progressively recommended few and fewer traditional stretches for our clients. Research and hands-on experience show that stretching individual muscles rarely (if ever) improves our mobility, movement quality, and athleticism. Instead of traditional static stretches we now often promote dynamic flexibility (stretching on the move using a full range of motion) for a warm up, joint mobility, and a few positions that address a large chain of muscles all at once.
For the purposes of this post we’ll focus on our go-to “stretches” (positions that address a large chain of muscles) Here are our top 3:
The Bretzel Stretch 1.0
This stretch involves a wide variety of muscle groups in places where we find clients often have mobility limitations. When you get into this position you might feel a stretch in your shoulder, pec, rib area, mid spine, front leg’s hip, trail leg’s hip flexor or quad. We show a few modifications for those who have a hard time getting into this position. Remain in the position for 30-60 seconds and notice where you feel restricted. When you switch take note of any differences you feel from left to right. If you are more restricted on one side perform this stretch twice on the more limited side.
The Bretzel Stretch 2.0
This stretch is the sister of the Bretzel 1.0. You’ll notice that this position is similar to the 1.0, but you’re now seated upright instead of assuming a side lying position. Once again there is a wide variety of muscle groups involved in this position. When you get into the position you might feel a stretch in your lead leg’s glute, trail leg’s hip flexor or quad, the side of your torso, or your mid spine area. There are different options once you rotate open so watch to the end to determine which position is best for your body. Remain in the position for 30-60 seconds and notice where you feel restricted. When you switch take note of any differences you feel from left to right. If you are more restricted on one side perform this stretch twice on the more limited side.
The Spider With Rotation
This stretch is borrowed from yoga. There are multiple steps you need to follow to get into the final position. Be sure to go in the correct order… get on all 4s, place foot outside hand, back up the trail knee, drop hips, and then finally rotate your torso. Remain in the position for 30-60 seconds and notice where you feel restricted. When you switch take note of any differences you feel from left to right. If you are more restricted on one side perform this stretch twice on the more limited side.