Videos
Instructions
- Start in a lunge position with your back knee resting on the ground and your front knee bent at 90 degrees.
- Raise both arms overhead and gently arch your upper back.
- Lean slightly backward while pushing your hips forward to deepen the stretch.
- Hold the position for the desired time while keeping your core engaged.
- Switch sides and repeat.
Technical Tips
- Keep your chest lifted and avoid collapsing the lower back.
- Maintain a neutral spine with engaged glutes and abdominals.
- Align your front knee directly above the ankle.
Breathing Tips
- Inhale deeply as you raise your arms overhead.
- Exhale slowly as you sink deeper into the stretch.
- Maintain steady, controlled breaths throughout the hold.
Medical restrictions
- Lumbar spine hypermobility
- Recent hip or knee surgery
- Lower back pain or herniated disc
Description
The Samson Stretch is a fundamental mobility exercise used to open up the hips, lengthen the hip flexors, and improve spinal extension. This dynamic stretch is commonly integrated into warm-up routines to prepare the lower body and core for physical activity. By placing the body in a deep lunge position and extending the arms overhead, the stretch effectively targets tight hip flexors, especially the psoas, which are commonly shortened from prolonged sitting. The overhead reach and slight backbend also activate thoracic extension, promoting better posture and spinal mobility. Suitable for all fitness levels, the Samson Stretch is especially beneficial for athletes, runners, and anyone seeking to improve functional range of motion. Incorporating this stretch into your daily routine can help prevent injuries, alleviate lower back tension, and support overall movement quality. Its simplicity and effectiveness make it a go-to exercise for flexibility training, yoga flows, and functional warm-ups.
What muscles does the Samson Stretch target?
The Samson Stretch primarily targets the hip flexors and abs, with secondary activation of the quadriceps, back, and shoulders to enhance mobility and posture.
Can I do the Samson Stretch every day?
Yes, the Samson Stretch is gentle and effective for daily mobility work, helping to relieve tight hips and improve posture with regular practice.
Is the Samson Stretch good for runners?
Absolutely, the Samson Stretch is excellent for runners as it loosens tight hip flexors and enhances stride efficiency, reducing the risk of injury.
How long should I hold the Samson Stretch?
Hold the Samson Stretch for 20 to 40 seconds per side, focusing on controlled breathing and gradually deepening the stretch.
Should I feel back pain during the Samson Stretch?
No, if you feel back pain, reduce the arch and engage your core; the stretch should feel opening in the hips, not straining in the lower back.