Change up your static stretching routine with these simple dynamic movements for your hips and core. Follow these 3 easy steps to ensure you are getting the most out of your stretch.

  1. Time your breathing with your movement. Have a tall spine and inhale when lengthening before deepening into the stretch with a long exhale. Do your best to maintain a comfortable inhale/exhale ratio that works for you.
  2. Adjust the speed and duration of your stretches to your current needs. If you find one range or side that needs more attention, spend more twice the amount of time to even out that area.
  3. Use multiple planes of movement to ensure you are stretching the entire muscle and fascial lines. If you have been holding the typical hamstring stretch without moving your hips or ankles, there are untouched areas of tissue that haven’t been stretched. Make sure to fan in small and large circular motions to catch all fibers. See the examples below. Notice how I am sitting tall and swiveling my body over my hips to fan the entire region.

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