in the third image the use of a band(if therapist isn’t available) will target the HF and quads alot more.you simply have the forward leg in the same position but attach the rear leg to the cord and raise it into the gluts while keeping the back straight
X-man adds the quad part to the stretch…I like this not only as a stretch itself, but as a way to gage tightness.
Notice that this athlete is very tight and can not bring his heal to his gluteal…
—Using a rope can be good or bad…remember the balance needs for young athletes and that the low back arches more when pushing straight out…
yes thats a fairly similiar image.when flexibilty improves the athlete can straighten the back giving more of a stretch to the HF/quad.demanding position but excellent results.
also in that last image a similiar position can be achieved by lying on your side.knee to chest with same arm holding foot,other leg pulled behind with use of other arm.all targeting HF/quad
a slight lunge forward hits the psoas also. great stretch
Clemson,
You’re right, the stretch I’m describing is light. The weight of the leg provides the only force. Derek would be the best person to describe it in more detail or post a picture.
Do you use it?
Yes I do. I find it is very effective for relaxing the hip flexors. As far as increasing range of motion, I honestly haven’t applied it for that purpose. Most of my stretching is for relaxing the muscles rather than trying to significantly increase flexibility.
Go into this further…relaxing vs light stretching.
It’s not really one versus the other, light stretching is relaxing. I’m trying to relax the muscles and bring them back to their resting length after workouts.
As far as increasing flexibility, it’s probably not that effective, at least not over a reasonably short time frame.
I think that relaxing is less tension…so the post stretch state is what you are looking for. PNF for the psoas?
We kind of do a combo of the first picture and the fourth picture. Very similar to picture one but the athlete is further up on the table then pulls the heel towards the butt. Haven’t seen too many that are not deficient in this area.
Originally posted by X-Man
… also in that last image a similiar position can be achieved by lying on your side.knee to chest with same arm holding foot,other leg pulled behind with use of other arm.all targeting HF/quad
This stretch requires a partner to pull back the rear leg. The partner places his left foot against the butt in order to make a fulcrum and then pulls back the rear leg. The person being stretched should have their foot(that is curled up) against a wall or post. I don’t wish to be a jerk Flash, but as you get faster I think the tightnesses will be higher then what you deal with.
What I like about TMSSF’s photos (and of course mine) is that the back is not arched in a lodordodic position. this will create a better position to pull the psoas back. Keep the abs tight and you should be fine. Another point is to remember the diagonal/spiral pattern theory stated by Bob MacAtee PNF Book and other experts. The diagonal spiral element can help stretch the muscle far better then just the one dimentional stretching you see. Stretch in 3-D…not uniplanar.
I’ll have to read McAtee’s book again. In the past I’ve used the stretch shown in your fourth picture (although I can keep my torso straight up). I generally use the more conventional lunge stretch shown in the third picture during my warm-ups, but those holds are relatively short (~01-15 sec.). For long stretch holds, I think it’s easier to relax when you don’t have to balance or support yourself.
Another variation I was shown by my ART guy is the conventional lunge stretch, like in the third picture, but with the lead foot elevated, e.g., on a chair. It provides a really great stretch, but it’s very hard to hold this position for extended periods.
Perhaps try it at home Flash with a suitable chair with arm rests …
the main objective in the image stretch above is to make sure the back leg is in natural alignment.it can be done solely alone but better if a therapist is there to assit
Details Details Details!!!
If one lunges with the foot elevated, you can put a lot of weight into the stretch and unload the legs form the work of holding the stretch. This is a fantastic stretch but getting to do reps of it to get improvements. Technique is so particular you must have hands on or a good DVD. Mastery of skills such as bodyweight stretches take time and you can’t have athletes go through the motions. Be demanding in the weightroom and stretch time…not just on starts and form drills.
RE: high tension in the hip flexors
The two main points of the stretch I’ve been describing are 1) that the weight of the leg provides the only force for the stretch and 2) the foot of the stetched leg is supported (rather than hang in the air like the Thomas stretch) to prevent the hip flexors from reflexively firing in order to support the weight of the leg. As range of motion increases, the height of the support under the foot is reduced or the foot is drawn back farther under the thigh/body. Increased range of motion can be accommodated.
Clemson, I think the point you’re getting at is whether or not that kind of gentle stretching is effective for very tight muscles. Or are more forceful stretches required. This goes back to the original debate on gentle stretching, microstretching, whatever you want to call it.