Last week we took a look at the benefits of Fascial Stretch Therapy and how it can improve your running. In a nutshell, FST is assisted stretching that targets the fascia and joints as well as the muscles. It is pain-free, and uses breath, traction, and modified PNF to improve flexibility and increase range of motion, which can translate to better performance and reduced risk of injury.
As great as FST is, in order to maintain the benefits there are certain stretches that should be done at home, on your own. Or, if you don’t have access to a Fascial Stretch Therapist, these at-home stretches use the principles of FST to help you achieve increased flexibility and range of motion on your own.
In March I attended a course called LifeStretch so that I could teach these stretches in a group setting. The stretches that I’m showing you today, called the “Core Four,” are taught in class. They are also the stretches that Fascial Stretch Therapists give to their own clients so that they can do their “homework” between sessions.
These four stretches help improve flexibility in the hip region, specifically the hip flexors, glutes (including the deep rotators), the quadratus lumborum, and the lats. While FST focuses on the body as a whole interconnected entity, starting with these four core stretches creates the building blocks for a program that can be integrated with other stretches based on your specific needs.
One of the principles of Fascial Stretch Therapy is to synchronize breath with movement, so I will also cue breathing in the instructions below. Basically, the idea is to inhale as you prepare for a stretch, then exhale as you move deeper into the stretch.
Always remember that these stretches are designed to be pain-free, so the goal is not to move so deeply into a stretch that you cause pain or even discomfort.
If you are performing these stretches following a run or other workout, do them slowly, breathing deeply through the movements. Don’t “hold” the stretches, instead, keep flowing and undulating through the movements. We call this the Stretch WaveTM. This routine can also be done prior to your workout, simply change it up by moving more quickly through the stretches.
First: Assess
One of the key points of LifeStretch and FST is to know where you are before you start so that you can see your own improvement. Before even sitting down, take a moment to assess how you are feeling. Reach up to the ceiling, stretch to the side. Any tightness or soreness? Reach down and touch your toes (or your knees..remember, no pain). Roll on up. How did that feel? Now sit back into a squat. Just notice how you feel, any tightness, imbalance, either from left to right or from back to front. Now have a seat.
To continue your assessment and to warm your hips, sit with your legs in front of you with your knees bent. Your feet should be a little wider than hip-width, and your knees should be at about a 75-90 degree angle. Drop your knees first to the right, then to the left. Don’t force it, just notice how it feels, how far you can move. Do this several times. You can go a little deeper each time if it feels right.
Stretching: Glutes
Now, sit with your right leg in front of you with your knee bent, your left leg behind you with the knee bent. Your right foot can lightly rest on your left thigh (if that is comfortable). Your chest should be centered directly over your right knee. Place a hand on each side of your front knee about shoulder width apart.
Start by inhaling and lengthening your spine. Reach the top of your head toward the ceiling. Then exhale and move forward over your knee. Not all the way at this point, we’re still warming up. Inhale and lengthen, then exhale and bend forward over you knee again, maybe a little bit lower if that feels comfortable. Let’s stay here a moment, moving slowly from side to side, breathing regularly. Then inhale has you roll up and lengthen your spine again.
As you exhale, lower yourself again over your knee. If it feels right, lower to your forearms. Inhale, then as you exhale walk your arms to the left until you feel a gentle stretch in your glutes. As you inhale, come back to the center. Exhale and walk your arms to the right, inhale back to the center. This time, as you move to your left, reach with your right arm. Feel how this increases the stretch in your lateral line. Inhale to the center, then exhale, move to your right and reach with your left arm. Repeat this once or twice more. Then return to the center and round back up to seated.
Stretching: QL (Quadratus Lumborum)
From your seated position (keeping your legs in the same position), place both arms on your right with the elbows straight. Inhale and move slightly forward, bending your left elbow a little. This effectively removes any stretch from the position. Then exhale and turn your upper body to the right, straightening the left elbow, looking over your right shoulder. Inhale move forward, bending the left elbow again. Repeat a couple time. If it feels right, you can move your arms back a little each time to increase the stretch. Just remember…no pain!
Stretching: Hip Flexors
From your previous position, bend your right elbow and come down to your forearm. Make adjustments to your left leg so that you can feel a slight stretch in your hip flexors (the top of your thigh). This can usually be accomplished by moving the leg back slightly and/or pushing your hips forward slightly.
Inhale and rotate your upper body forward and reach your left arm underneath your body (see photo) in the space between your right arm and your body. Exhale as you turn slightly to look up at the ceiling. Remember that this is a hip flexor stretch, so small movements to your lower body can enhance the stretching. Repeat once or twice.
Stretching: Lats
From the last position, as you exhale back into your last hip flexor stretch, extend your left arm up and back. Inhale as you start to turn your body to face the ground, then exhale, reaching with your left arm to provide some self-traction. Inhale as you bring your arm through. Repeat once or twice more.
Stretching: Reassess and Repeat on the other Side
Sit up and repeat your seated assessment from above. Do you feel any changes? Maybe a little looser on one side? Now do the stretches on the other side, followed by a final assessment. How do you feel?
You can also take a moment to stand and reassess your standing movements. Even though you haven’t completed the whole class you may notice a difference.
The video below is actually a series of photos, but it should give you a sense of the movements of the Core Four. Please feel free to ask for any clarification in the comments.
Do these stretches regularly (daily or at least several times a week) and you will feel a difference in your hip mobility and range of motion. For more information on Fascial Stretch Therapy and the Core Four, the book Stretch to Win (<–affiliate link) by Ann and Chris Frederick is an excellent resource.
All of these stretches were developed by Ann and Chris Frederick of the Stretch to Win Institute. While I am certified to teach them in a group setting or on a one-on-one basis, I am not your instructor or therapist. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.
And Now it’s time for the Running Coaches’ Corner!
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Sunday Blog Hop with Jenn
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Wendy@Taking the Long Way Home
oooh, this looks perfect! Pinning for later.
GiGi Eats
I love stretching but I definitely DO NOT do enough of it!!! I am actually really starting to focus more on lifting weights – which means, I need to ALSO focus more on the stretching!
Lora @ Crazy Running Girl
This is great! I am so bad at stretching and have a goal to really amp it up for my next marathon to see how it helps with my running and strength throughout training.
Susie @ SuzLyfe
I get so stiff–even though I am a trainer! I bet these feel amazing. I am totally saving this and trying out this approach, which is a bit different from my normal stretches! Also, totally showing my husband. He needs new stretches like WHOA
abbey
great video!! i know how important it is to stretch and this is a great reminder.
Julie
Great stretches and demonstration of all of them! Stretching often gets forgotten about when we have a lack of time but as you’ve shown it’s so important to make the time!
Nicole @ Fitful Focus
I really need to start doing some more stretching, especially for my hips! Thanks for this!
Carmy
Great stretches! The photos really helped!
Anna @Piper's Run
I’m a big fan of stretching as it’s one of the main reason I got injured almost two years ago (much better now). Pigeon pose is my favourite stretch.
Deborah @ Confessions of a mother runner
These are the exact stretches that my trainer has me do except that I always forget to do the lat stretch. Great demos!
Chrissa - Physical Kitchness
These are amazing stretches – I few I’d never ever seen before! Will be trying them for sure when I don’t have this massive 9-month-pregnant belly 😉
Melissa @ Mango About Town
I totally don’t stretch enough but I really should! It makes me feel so much better.
Michelle Rogers
These look wonderful! I didn’t used to do much stretching, but I’ve been getting better with it. I definitely need to try these.
Ivanna
These are all awesome stretches! I really need to be better at stretching and recovery. Thanks for sharing.
Kimberly Hatting
Oh, did I need to see this!!!!! I do some of these, but I do not do them slow enough. My glutes and hips are definitely my “bad” spots. I’m gonna save this ! Thanks!!!!
Rachel
Every time there’s a post on stretching, I feel guilty. I know I should stretch more. It’s just a matter of finding the time!
Janelle @ Run With No Regrets
I love this! I really need to spend more time stretching, especially to take care of my hips and glutes. I will definitely keep these in mind and try to do them as often as I can!
Kathryn @ Dancing to Running
Thanks for explaining all of these stretches. I really need to be better about stretching consistently.
Christina Bauer
Thanks for this! My right hip has been bothersome for the past 8 months or so, and maybe this will help.
jill conyers
The stretches look awesome. I’m really interested in trying the hip flexor stretch.
Alyssa
Well this is much needed for me. My glutes need a lot of help. Thanks so much!
Annmarie
Such awesome stretches, Debbie! I do some that are similar with my clients. Feels great to open up those hips and stretch out the glutes!
Mary Beth Jackson
I love when we do these stretches in yoga! I need to do them more on my own! thanks 🙂
Patty @ Reach Your Peak
Wow all of these stretches look amazing, will have to try after my run today. I also want to have my mom run through this assessment bc she is SO stiff in the hips. I keep telling her to do yoga but she’s embarrassed to go to a class where everyone knows what theyre doing and flexible – I’m like who cares?? lol
Cassandra @ Powered By BLING
My hips always get tight from running and triathlon training. I love hip flexor exercises and Phil Wharton exercises for keeping limber. The Hubby is religious about his Wharton stretching. Me, not so much!
Gilly Maddison
Have bookmarked this to study at my leisure – looks very helpful to non-runners too (I run on a treadmill which I know is not the best). Thank you.
Jody - Fit at 58
Thank you for sharing!!!!
Rick
I already do many of these stretches (the floor ones at least) with a foam roller. I find the pressure/pressure release is very satisfying. Especially after a spin class or long run (gotta get those lactic acids moving).
I also sometimes use resistance bands for my stretches – they are a big less intense than the foam roller but usually help the stretching process over all.