In this video, we will explore the importance of hip extension and how it relates to the couch stretch. The goal is to achieve an extended position where the knee comes behind the joint’s axis of rotation while maintaining control and squeezing the glutes. This position is valuable for various athletic movements like running, sprinting, lunging, and going up and down stairs. The couch stretch is a great way to improve hip extension, but many people struggle to perform it correctly. This video will cover modifications and progressions to make the couch stretch more accessible and effective.
The Intermediate Step
Indeed, before attempting the full couch stretch, it’s essential to assess your ability to get into an intermediate position. In this position, one leg is in flexion (upper leg up) while the other is in extension (lower leg down). Indeed, the goal is to maintain an upright torso and squeeze the glutes. However, many individuals cannot even achieve this intermediary step. To modify the couch stretch, try elevating the front leg slightly to make it easier to get into an upright posture. You can use a prop, like a cushion or pad, under the knee to assist in this position.
Moving the Leg Away from the Wall
Another modification to the couch stretch is moving the back leg away from the wall. The further back the leg is, the easier it becomes to get into an upright position. furthermore, this modification can be beneficial for individuals who struggle with the traditional couch stretch. By adjusting the distance from the wall, you can find a variation that suits your current mobility level.
The True Couch Stretch
The full couch stretch involves having the front leg elevated on a box. This position allows for a more significant range of motion and challenges the glutes and hip in a more intense manner. Elevating the front leg will give you access to deeper anterior line stretches and target the quadriceps and hips more effectively. You can start with a smaller box or even use a phone book if you’re not ready for a large box.
Progressing with the Couch Stretch
To advance the couch stretch, focus on elevating the front foot higher, gradually increasing the height of the box. This progression will intensify the stretch and improve your hip extension further. As you become more proficient, you can even use a 45-pound plate or other sturdy objects to elevate your front foot.
Hip extension is crucial for various athletic movements, and the couch stretch is an excellent exercise to improve it. If you struggle with the traditional couch stretch, consider using modifications like elevating the front leg slightly or moving the back leg away from the wall. For those looking for a deeper stretch, the true couch stretch involves elevating the front leg on a box, targeting the glutes and hips more effectively. Moreover, as you progress, you can elevate the front foot higher to intensify the stretch. By incorporating these modifications and progressions, you can enhance your hip extension and overall athletic performance. Keep practicing and challenging yourself to achieve your mobility goals.
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