At Your Door Personal Training IG
Stretch Of The Week – Door Jam Pec Stretch
STRETCH OF THE WEEK: Door Jam Pec Stretch This #stretch is best for Rock Climbers, Swimmers, Chest Press Fanatics, Desk Jockeys, or anyone else with poor posture, or forward rolling shoulders. All you need is a door jamb, or a corner of a wall: HERE’S HOW! Extend one or both arms out to your sides at shoulder […]
Stretch Of The Week – Wall Leaning Soleus And Achilles Stretch
STRETCH OF THE WEEK: Wall Leaning Soleus And Achilles Stretch This #stretch is best for Gymnasts, Rock Climbers, Trail Runners, Hikers, Or anyone else who finds they have tight calf muscles and or tight achilles . All you need is a wall! HERE’S HOW! First extend both arms out in front of you and place hands flat […]
STRETCH OF THE WEEK – Wall Leaning Gastrocnemius Stretch
STRETCH OF THE WEEK: Wall Leaning Gastrocnemius Stretch This #stretch is best for Gymnasts, Rock Climbers, Trail Runners, Hikers, Or anyone else who finds they have tight calf muscles. All you need is a wall! HERE’S HOW! First extend both arms out in front of you and place hands flat on the wall to brace yourself Place […]
Stretch Of The Week – Frog Pose
STRETCH OF THE WEEK: Frog Pose This is a #stretch that is excellent at opening up those tight hip adductors, and restores internal rotation to the hips which can alleviate symptoms for anyone suffering from sciatica pain, knee pain, or lower back pain. This stretch is also great for dancers, gymnasts, martial artists, or horseback riders #equestrian. HOW […]
Stretch Of The Week – Reverse Butterfly
STRETCH OF THE WEEK: Reverse Butterfly The reverse butterfly is a #stretch that is excellent at honing in on the hard to reach glute min, to help relieve tight hip internal rotators. This is a great easy stretch to throw in for anyone suffering from sciatica pain, knee pain, or lower back pain. This stretch is also […]
Stretch Of The Week – Seated Torso Twist
STRETCH OF THE WEEK: Seated Torso Twist The seated torso twist #stretch hits multiple problem areas for athletes who are involved in multi planar movements and or deep torso control. These athletes include dancers, gymnasts, rock climbers, martial artists, and rodeo riders. DO THIS STRETCH! Sit on the floor with your legs extended out in front of […]
Stretch Of The Week – Side-lying IT Band Stretch
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STRETCH OF THE WEEK:
Side-lying IT Band Stretch
This stretch is amazing for any endurance athletes. The most common athletes with IT Band Syndrome or ITBS would be long distance runners, cyclists, and hikers. However, the foot, ankle, outer knee, and glute pains of ITBS can also manifest strongly in pregnant and post natal women.
🛑 Perform the following four steps while fully lying on your side, and not letting your hips open up toward the ceiling.
- Pull the heel of your top leg toward the upper and outer part of your butt without bringing your knee to far forward in front of you.
- While holding that heel at your butt, lift that knee as high and then as far back as it can go.
- Then lower that knee forcefully straight down towards the ground till you feel a pull on the outer part of the knee, and down the side of your leg.
- Finally with the bottom leg, place the foot on top of the stretched knee and push down even more. 🔹Hold here for 20-30 seconds and repeat on the other leg