We’re continuing on with our “Fix for Tight Hips” series. Take a peak at the previous post to get yourself caught up if you haven’t already:
For today, I wanted to go over a tweak we can do out of the kneeling position.
What Does it Do?
Just as in the half-kneeling variety, we’re working on opening up the hips using overhead drivers in all three planes. The big difference here will come from the rear foot being elevated, which will place a much higher stretch on the quadriceps group (due to increase stretch from extended hip position AND flexed knee position).
Who is this Stretch For?
Anyone who has excessive anterior pelvic tilt and tight hips. It’s also a great stretch for those who sit for extended periods of the day (that’s you, Mr./Mrs. desk jockey :))
How do I Maximize the Benefit of the Stretch?
Take a peak at what I wrote in PART I, I went into detail with some nice little diagrams to go along with it.
How Many Sets and Reps Should I Do?
Just as in the kneeling variety, so in between 1-3 sets of 5-8 reps per direction should suffice. Work additional sets/reps if you are experiencing excess tightness…muscles respond to frequency! In the overwhelming majority of cases, you will need to dedicate yourself to a good 4-6 weeks of consistent stretching followed up by specific strengthening movements to see noticeable improvements.