My last tip focused on understanding the muscle groups of the hips. People most often have tight buttocks and hamstrings. Less common but equal contributors to back and knee pain are tight thighs including the inner thigh muscles, more common among runners, cyclists and trampers after a big downhill.
If you tried the video on gentle stretches for the hips and found the front of your thighs were tight, this week’s tip is for you!
Try these different stretches and pick the one that works for you.
Pay special attention to the knee. Skip stretches that hurt the knee, but pay attention to those stretches, they may indicate tight muscles. Also pay attention that you aren’t twisting your thigh or knee – twisting may not be good for your knee, but small micro changes in the position of your leg (hip or knee) could improve a stretch. Move slow and with caution. Remember to try each stretch on both legs.
Standing thigh stretch
While standing, reach back with your left hand and bend the left leg. Grab your left ankle or foot and move it towards your buttock. To deepen this stretch try squeezing your buttocks to tip your tailbone down or move your left knee slowly to point straight down, alongside your right knee. Avoid pulling the left foot.
Kneeling lunge
Do a lunge with your left foot forward. Kneel on your right knee keeping the right toes tucked under. Squeeze your buttocks to tip your tailbone down and forward. Keep your chest up and have a long tall spine. Then slowly move your hips forward to deepen the stretch.
Kneeling lunge at the wall
I featured this stretch in the video. Start on your hands and knees with the wall behind you. Step forward with left foot. Slide your right knee back and tuck your toes under on to the wall. You should be in a lunge with the left foot forward. Slowly raise your chest. To deepen the stretch squeeze your buttocks tipping your tailbone down and forward. If the stretch is too intense, move your right knee and left foot forward away from the wall.
Lunge
If you have tight hips, you may find a stretch simply in a standing lunge. However, if you don’t find it automatically, try squeezing your buttocks once again to tip your tailbone down. Then move slightly forward with your hips.
Lying down
I’ve often described this stretch while lying on your belly, but you can also be on your side. You may find it easier to do and easier to control the position of your knee and hip. Lie on your right side. Use your right hand to support your head. Bend your top left knee and reach back with your left hand to catch the left foot or ankle. Keep your left leg aligned with the right. Again, before you pull, try squeezing the buttocks and reaching the left knee away from your upper body to intensify the stretch.
Next week I’ll explain why squeezing your buttocks matters and how the position of your knee affects the stretch.
