Hip
Couch Stretch
Lengthen the front of the hip that tips the pelvis forward.
45–60 seconds per side
Wall or couch
Form stills · coming
Why we use it
Short hip flexors tip the pelvis forward and keep the low back arched. We lengthen them after we set the pelvis, not before.
Start here
Back knee on a pad. Shin up a wall or couch. Front foot planted. Tuck the tailbone under before you lift the chest.
How to
- 1Back knee on a pad. Shin up a wall or the front of a couch. Front foot planted.
- 2Tuck the tailbone under before you lift the chest.
- 3Gently squeeze the back-leg glute. Then stand a little taller.
- 4If the low back arches, you lost the tuck. Reset.
Feel for
A stretch in the front of the back hip. Not a pinch in the low back.
Breathing
Breathe into the front of the hip. Do not bounce.
Do this
- — Tuck first. Then height.
- — Gently squeeze the back-leg glute.
- — Breathe into the front of the hip rather than bouncing.
Common mistakes
- — Arching the low back to feel “more stretch.”
- — Letting the ribs flare.
Regression · Progression
Easier: Move the back knee farther from the wall.
Harder: Reach the same-side arm overhead without losing the tuck.