Kneeling lunge/ hip flexor stretch 🤤 🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸🌸
Purpose: Stretch our 🌟Tensor fascia latae 🌟Rectus femoris 🌟Vastus medialis 🌟Biceps femoris 🌼🌼🌼🌼🌼🌼🌼🌼🌼🌼🌼 Description: 1. Kneeling, bring one leg toward, with your foot front of your knee. 2. Slowly lean forward and push pelvis forward until you feel the stretch in the front of your hip. Breath in this position. 3. Return to kneeling and swap legs.
🌻🌻🌻🌻🌻🌻🌻🌻🌻🌻🌻Cues: ☝🏻Make sure knee is tracking over second toe ☝🏻Crown of head reaching up nice and tall ☝🏻Collar bones stay wide ☝🏻The angle of your calf makes with the mat should don't be more then 90%. 🌈🌈🌈🌈🌈🌈🌈🌈🌈🌈🌈Assists: Work in a small range and can place a pillow under knee if uncomfortable.
Extra challenge: Place foot on a higher platform or grab hold of the back foot and pull towards your glute. Making sure still maintaining good posture in these variations.
How deep is your Lunge? ❤️ Can’t should NEVER be in your vocabulary-it may be difficult, you may have doubts and that’s natural. But be sure to look fear and doubt in the eye and say, “Watch out now!” I never thought I’d be doing lunges on the #Reformer with #NoSprings 👌🏽 Oh and be sure to watch with the #SoundOn because the song was so perfect! We didn’t plan it-it just happened! 😊 #SoUnique
Lunging on the back heavy end of the reformer helps improve hip flexor flexibility as well as a lunge facing the front. This exercise stretches the iliopsoas (iliacus and psoas), sartorius, and rectus femoris. Stretch the hamstrings and abdominals (in some variations). Create balance in the muscles around the pelvis. Learn to recruit the hamstrings (instead of the quadriceps and gluteal muscles) to extend the leg and hip. Improve back extensor control. Develop hamstring and hip flexor control.
Lunge on the #reformer is a lovely exercise!
Today I played with arm positions and spinal flexion. ▪keep pelvis square and level, allow for some lumbar extension as you press the carriage back, knee down
▪reach the femurs away from each other and flex the knee and hip of the stabilising leg
▪for each arm position also practice softening into upper thoracic flexion
▪imagine sliding your bra strap up the wall and opening the back of the rib cage
Feel how the flexed position limits your range and really gets deep into the hip? Preventing that "sharing" of movement through the length of the spine isolates the extension more effectively into the hip joints. Maintain that limited range for a move that doesn't stress or strain hip tissues and then your next full range lunge will feel like a magical unicorn of flow-y goodness! 🦄🦄🦄🦄💞💖💕