Piriformis stretch
While seated, cross one leg over the other so your heel is on the thigh of the opposite leg, with the foot on the floor, lift your heel so you’re on your toes and lean forward, keep your back tall and straight, chest to toe of the “up” leg. Hold for 20-30 seconds, perform 3 times.
Iliopsoas (Psoas) stretch
Kneel on your back leg, squeeze your buttocks and push your back hip down and out towards the ground in front of you.
3 sets of holding 20-30 seconds.
4 Way Leg Stretch
Dynamic (keep moving) before activity or in the morning ~10x moving in place or walking
Static (hold) after activity or in the evening 3x30s or 2 min. for tightest spots
Back (hamstrings) Keep back flat, chest towards your knees
Hamstrings with toe up, chest towards toe
CLOCK Stretch for adductors (inside of leg): Keep one foot planted, other foot at 1:00, 2:00, 3:00 and so on. Switch legs.
Inside (Adductors)
Outside (TFL, IT Band)
Front (psoas): Make sure back is flat, tuck buttocks, push back hip forward
Arm up on same side as BACK leg, then lower your arm to slightly higher than shoulder height
Sciatica? This Stretch may help…Piriformis stretch
While seated, cross one leg over the other so your heel is on the thigh of the opposite leg, with the foot on the floor, lift your heel so you’re on your toes and lean forward, keep your back tall and straight, chest to toe of the “up” leg. Hold for 20-30 seconds, perform 3 times.
Neck Pain or Neck Tightness? Try these stretches…
Scalene stretch (middle, front (anterior) and back (posterior) scalene)
Part 1: Sit or stand tall, bring right ear to right shoulder, use your right hand to provide a little more pressure, touching the right temple. Hold for 20-30 seconds, then switch. Perform 3 times on each side (Stretches the middle scalene)
Part 2) Sit tall and bring your left ear to your left shoulder blade. Place your left hand on the right side of your forehead to provide a deeper stretch. Hold 20-30 seconds, then switch sides. (stretches the front (anterior) scalene)
Part 3) Sit tall, bring your left ear to the front of your right shoulder and look down, place your left hand on the back of the left side of your head and pull gently until you feel a stretch. Hold 20-30 seconds and switch to the opposite side. Perform 3x each side. (Back (posterior) scalene)
If you’ve taken exercise classes or watched exercise videos, you may have heard people tell you to “suck in your core to protect your spine.” Another phrase often said in lifting when referring to bracing is, “push out to activate your core.” These terms can be confusing. The goal of core bracing is to allow your body to function efficiently and powerfully, but only core bracing correctly allows this to occur.
The first thing to understand is what muscles are included in the core. The core includes more than just the abs (transverse abdominus, internal oblique and external oblique). Also included are the gluteus maximus, diaphragm, pelvic floor muscles, erector spinae, latissimus dorsi and trapezius (middle and lower especially) and I would argue the deep neck flexors. If these muscles are all activated at once, the entire spine is protected.
Suck in Vs. Brace
The “suck in” method (aka hollowing or the draw in method) is often taught in pilates and various other workouts, viewed to “protect the spine.” However, the suck in method reduces the size of the base, activating only the transverse abdominus. One muscle is not meant to support the spine by itself. Stability for moving loads cannot come from the draw-in technique. Mechanically, it is almost impossible for contraction and depression of the ribs, making it difficult to breathe. Drawing in compresses the spine and increases the possibility of instability.
Bracing (sometimes referred to as “pushing out”) should be viewed more as tightening or activating the entire core at once. To brace means to give support, to make stronger or firmer. It can be viewed as guy wires, enhancing stability. The muscles activated are the external oblique, internal oblique, transverse abdominus, rectus abdominus, diaphragm, multifidus, pelvic floor and deep neck flexors.
How to Brace:
Plank is a great example of bracing the core. Tightening the muscles surrounding the spine while the spine is in neutral can be done even while sitting. It is important to train yourself to breathe with the diaphragm while bracing, ideally all throughout the day.
In conclusion, we should not be saying “suck in” or “push out.” Tightening the core gives greater protection to the spine than trying to activate specific muscles individually. Therefore, the plank exercise, especially in a progression form is one of the best core exercises for improving function, posture and stability. Core strength also prevents injury to the spine and improves sport performance.
Dr. Rebecca Bomgaars D.C. CSCS
Sources:
Maeo S, Takahashi T. Trunk muscle activities during abdominal bracing: comparison among muscles and exercises. J Sports Sci Med. 2013 Sep 1; 12(3): 467-74.
MgGill S. Ultimate Back Fitness and Performance. 2004; 5, 168-172.