Here is a little sequence to stretch the hamstrings, Quads, Adductors and Abductors. Let’s briefly explore one by one..
🎯 Quads / Hip Flexors: starting with the anterior chain (front of the body) — the deep lunge is by far one of the best stretches for the Hip Flexors. Keep a light PPT to make this stretch more effective, and really engaged the glute of the back leg to get deeper into the position.
🎯 Hamstrings / Calves: following with a posterior chain focus (back of the body) — the half split or runner stretch is great to open up the hamstrings, and back side of the spine. Flex the front foot to involve the calve as well.
🎯 Inner Hips: better known as our leg adductors which tend to be very tight for most people. Tailor pose or butterfly stretch is a great hip opener. If middle splits is in your list, this one is a most. Sit up tall and reach forward rather than down. Think belly to feet, rather than head to feet.
🎯 Outer Hips: moving on to the abductors now, we have “Cow Face Pose” (Yoga pose) which is a very gentle outer hip opener. Just sitting with that leg position might be enough to feel the stretch (mostly on the top leg). Lean slightly forward to add more intensity.
👉🏽 Stretch towards mild discomfort. Never through pain.
👉🏽 Hold each position for 30-90sec and perform the whole sequence 2-3x.
👉🏽 You could also work on more active variations of the positions, PNF, Ballistic, and Dynamic stretching.
Questions bellow 💙
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Last one makes my balls into mashed potatoes if i overdo it lmao. Still was able to do all of them. Need to do it daily tho
Love it and the song choice
Rather than doing all these stretches, your whole body will be stretched nicely in "Suryanamaskar"
Is there names for these other than knowing left/right side hip mobility flow yoga targetting quads and flexors/hamstring and calves/inner hips/outer hips
That full body rotation into the last one is crazy
Good
The last 2
Bro did the Chun Li thing at the end.
Супер спс 👍
no way this guy has a ball sack to do that last stretch
Ok I tried the last stretch and nearly popped my balls
damn bruuuu its so helpful my flexor been so stiff for two years , feels my blood running flow in my flexor now
Dont do the last stretch without the ball support 😢😢
Sadly too advanced, but will come back when conditioned more.
That last stretch is incredible, I could feel how tight my outer hips are
I sit like the last one sometimes
I think im too short for the last one 😭
I am 13 and I cannot do that last one because I don't blow my hip out of its socket like I am so tight it's physically impossible for me to do
Bro this is YOGA I always do these asanas