Lower Body Stretching and Mobility Summary

This video provides a demonstration of several lower body stretches suitable for general health, feeling better, and improving athletic performance. It covers techniques for stretching hamstrings, quads, hip flexors, IT band, back/hips, and calves, along with a recommendation for calf strengthening for long-term mobility improvement.

Hamstring Stretches #

• Forward Fold:
  • Can be done with knees slightly bent or straight.
  • Keep the back straight and attempt to touch toes.
  • Avoid rounding the back.
  • Note: May cause issues for those with lower back pain.
• Isolated Hamstring Stretch:
  • Start in a lunge-like position with one foot in front of the other.
  • Ensure the back leg is bent and the front heel is raised.
  • Stretch towards the front leg.
  • To prepare for a run (dynamic stretch), pulse up and down.
  • Switch sides.

Quad Stretches #

• Standing Quad Stretch:
  • Hold onto something for balance.
  • Grab your ankle and pull your foot close to your butt.
  • Bringing the knee backwards increases the stretch in the quad.
  • Avoid bringing the knee forward as it focuses the stretch closer to the knee.
• Lunge Position Quad Stretch:
  • Get into a lunge position, leaning forward.
  • Grab the ankle of the back leg and pull it up.
  • This is a more isolated quad stretch.
  • May be more effective for those with flexibility or difficulty feeling the stretch in the standing version.

Hip Flexor Stretches #

• Runner's Lunge:
  • Thrust hips forward and lean forward.
  • Tightness may be felt here.
  • To maximize the stretch:
    • Squeeze the glute of the back leg.
    • Keep the chest up tall.
    • Thrust the hips forward deeply.
    • (Optional) For more stretch, raise the arm on the same side as the back leg up and away, also stretching the abdomen.
  • Switch sides.

IT Band Stretch (Lying Figure Four Variation) #

• Purpose: Not necessarily to loosen the IT band, as it's designed to be tight, but to prevent it from pulling on hips or knees.
• Execution:
  • Start by lying on your back in a figure-four position (ankle of one leg crossed on the knee of the other).
  • Walk the foot of the bottom leg as far out as possible.
  • Allow both legs to fall completely to one side (the side of the crossed leg).
  • Open up the chest by bringing arms out wide.
  • Relax and breathe.
  • For extra stretch, gently move the knee back and forth for some outer hip activation.
  • Hold for about 15 seconds per side.
  • Switch sides.

Knee to Chest Stretch (Back Stretch/Hip Opener) #

• Execution:
  • Start by lying on your back.
  • Grab your knees and gently pull them towards you.
  • Focus on flattening your lower back to the ground rather than pulling knees down hard. This helps improve spinal position.
  • Once comfortable, place hands on knees and slowly allow hips to open up, letting gravity do the work without pulling down too hard.

Calf and Ankle Mobility/Strength #

• Calf Stretch (Wall Stretch):
  • Place the ball of your foot against a wall or pole.
  • Hold onto something for balance.
  • Lean towards the wall to feel a stretch in the calf.
  • To stretch the inner calf: Turn your toe in one direction and your body in the opposite direction.
  • To stretch the outer calf: Point your toe out and turn your body inwards.
  • Try variations to target different areas.
• Calf and Ankle Strengthening (Recommendation):
  • After stretching, work on calf and ankle strength to improve mobility over time.
  • Lean against a wall or hold onto something for balance.
  • Perform bodyweight calf raises.
  • For increased difficulty, perform one-legged calf raises.