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Video Transcription
Welcome to Foundation’s RU-vid Channel my name is Christian Compean I’m a physical therapist fellowship trained in orthopedic manual therapy. What we’re going to go over today is a little sprinter stretch right it’s a great stretch for your quads. You’ll get it into the secondary hip flexors as well. Now what you’re going to do is simple. You go to the edge of the bed. It can be any bed, it can be your couch and you’re going to get into this position so here I’m gonna go after my left leg. Then come down and get this foot on the floor. It doesn’t have to be way out in front of you. I’m gonna feel a little bit of tension here but even if you get it here that’s okay. SO the goal of getting this foot on the floor is to get enough stretch so that my back is rounded and it doesn’t arch. So if I’m here and my back is arching like this, hope you can see that, then that’s not necessarily going to lock out my spine. What I want to do is get up so that now hopefully you can see my spine is a little more round. From this position I come in here and then I’m going to bend this knee until I feel a little bit of tension on the front of my left thigh. Now that I’m there and I can feel that, what I can do is pull my abdominals in. Pull my belly button towards the spine and as I do that and that anchors my pelvis and tips my pelvis backwards and I feel a little more stretch higher up in the thigh as opposed to down towards the knee. If this is difficult or you get cramping in the hamstring then what you can do is just grab a strap. We have a stretching strap here you can use a dog leash you can use a luggage strap you could use a rope what have you. What I’m going to do is get this around my toe, make sure I don’t get caught up in the mic. Once I get that around my toe then I’m going to get back into that position. Bring my foot up again so that my back is flat. A good landmark is that this foot is higher than my waist. Grab this strap, bend the knee I’m going to go overhead until I feel a stretch on the front of the thigh. It’s slipping off. Now once I get to the point where I feel that stretch in the front of the thigh I can just hold here and not pull any further. And again I tip my pelvis by tightening the abdominals. Hold then relax. When you relax with the strap you don’t have to go all the way down and work all the way up, just let the slack out. Rest here. Bring it back. Tighten the abdominals. Hold for your desired time. Somewhere around 10 seconds is usually good. So that’s a different type of quad stretch. When I say quad stretch but it does a lot more than that. I really mean anything in the anterior chain. It could be your hip flexors it could be your rectus femoris, your IT band you get a lot of things done with that simple stretch and you can just do it on the couch or on the bed. So if you have questions or comments please post them below. If this was helpful to you please give it a thumbs up. If you know somebody else who might benefit from it please share it with them. And we’ve got a lot of other videos so please subscribe if you want to take advantage of those. We remind you that movement is a gift and we hope you enjoy it.
7 сен 2024
