Videos
Instructions
- Place a yoga mat near a wall and kneel down on one knee, with the back foot elevated against the wall.
- Position your front foot forward to form a 90-degree angle at the knee.
- Slowly raise your torso until your back is upright and aligned with the wall.
- Hold the stretch for the desired time, keeping your hips square and core engaged.
- Switch sides and repeat.
Technical Tips
- Keep your back straight and avoid overarching your lower back.
- Contract the glutes to deepen the hip flexor stretch.
- Ensure your front knee stays directly above the ankle.
Breathing Tips
- Inhale deeply through the nose before entering the stretch.
- Exhale slowly as you sink deeper into the stretch.
- Maintain steady breathing throughout the hold to enhance relaxation.
Medical restrictions
- Avoid if you have knee injuries or severe patellar tendonitis.
- Use caution with lower back pain or lumbar disc issues.
Description
The Couch Stretch is a powerful mobility exercise designed to target the quadriceps and hip flexors. It is especially effective for counteracting the negative effects of prolonged sitting, such as tight hips and anterior pelvic tilt. This stretch is performed with the back leg elevated against a wall and the front leg in a lunge position, allowing for a deep, focused elongation of the thigh and hip muscles. Popular among athletes, CrossFitters, and desk workers alike, the Couch Stretch enhances flexibility, promotes better posture, and improves hip extension range of motion. By aligning the pelvis and activating the glutes during the stretch, it not only increases muscle length but also reinforces good movement patterns. It requires minimal equipment and space, making it a practical choice for home workouts, warm-ups, or cooldowns.
How long should I hold the Couch Stretch on each side?
Hold the Couch Stretch for 30 to 90 seconds per side, depending on your flexibility and comfort level. Gradually increase duration as your mobility improves.
What muscles does the Couch Stretch target?
The Couch Stretch primarily targets the quadriceps and hip flexors, particularly the rectus femoris, while also involving the glutes and lower back stabilizers.
Is the Couch Stretch good for lower back pain?
Yes, when performed correctly, the Couch Stretch can relieve lower back tension by loosening tight hip flexors, which often contribute to lumbar discomfort.
Can I do the Couch Stretch every day?
Yes, the Couch Stretch is safe to do daily and can be particularly beneficial when integrated into a regular mobility or stretching routine.
Do I need equipment for the Couch Stretch?
No equipment is required, but using a yoga mat or cushion for knee support can increase comfort during the stretch.