Couch Stretch Variation

I love the couch stretch. It helps stretch the hip flexors and get full hip extension. If we can't get full hip extension, our body will figure out how to "get tall" by compensating through our low back. This causes all sorts of dysfunction and pain.

Here's a quick video on how to see if you can get to hip extension and how to do the couch stretch. I guarantee you doing this stretch will help your hips and back feel better.

(sorry for the poor audio, I was in a massive awkward basketball court turned cardio room at the local YMCA)

The couch stretch is more effective then a hip flexor rock because the couch stretch lengthens the quad muscles, thus removing slack on the muscles that connect to the hip flexor.

While I love the couch stretch, not everyone can do it because putting the knee cap directly in the ground, even with padding, can cause acute knee pain; others have severe range of motion issues.

So I was noodling on this the other day and figured out a work around. How can I get the same stimulus of stretching the quad, creating space for the hip to extend, and not compromise the knee. Here is my solution.

Give this a try and let me know if it helps you out!