Lower body stretches - please help!!

Have you by change thought of the possibility that either the muscle(s) itself is too weak or it’s compensating for another muscle that’s too weak? Sometimes muscle stretching is not needed or perhaps NOT all muscles that you deem are tight are meant to be stretched. It is possible that inflexibility persists despite consistent attempts at stretching.

Just a thought.

Tight hips? How do they feel? Do you do a dynamic warm up before you do something that stresses this area?

When my hip flexors are tight I usually start with foam rolling that area and kind of assessing what is going on overall. Often my hips are tight because the glutes are tight.

for hip/glute/pelvic stuff, i like a guy called matt someone with a youtube channel called upright health. his sense of humour appeals to me too.

Top 5 Stretches for runners (there are actually 8 stretches)
With description
Here is a video of some of my work.
Antonio Williams MS PES

https://www.youtube.com/watch?v=x4GPt48cKmA

These stretches are designed to help improve your flexibility and specifically target muscles in your body that are prone to being tight and can hinder running performance. The typical muscles associated with tightness that lead to bad running mechanics are thighs, hip flexors, glutes, and more. Make sure to get into a comfortable position and hold the stretch; do NOT force the stretch as your muscle will actually tighten more. Try counting your deep breaths (inhale & exhale), 6-8 will equal 30-50 seconds.


Calf Stretch




Put both hands against a wall with arms extended. Lean against wall with one leg bent forward and other leg extended back with knee straight and foot positioned directly forward. Push rear heal to floor (keep toe straight pointed straight ahead) and move hips slightly forward. Hold stretch. Repeat with opposite leg.


Hamstring Stretch



Place foot on bench or stable surface knee height. Reach toward foot on bench or bring torso toward leg. Hold stretch. Repeat with opposite leg. Keep forward knee straight by tensing thigh. If knee on bench is bent, you may not get full stretch of hamstring.







Oblique Stretch



Slowly lift both hands over head, but do not arch lower back. Bend at the waist to one side. Lower your head and trunk toward your knee, feeling your opposite oblique stretch. Hold the stretch, then return to starting position. Repeat with opposite side.



Back Stretch






Kneel in front of chair on floor or stable surface. Place one hand onto stable surface and slowly lower chest towards ground to feel stretch in upper shoulder area around arm pit. Do not arch lower back. Tighten core as you lower your chest. Repeat opposite side.














Chest Stretch





Stand in a doorway and place forearms flat against doorway. Position bent elbows same height of shoulders. Position one foot back to a staggered stance, make sure both feet are pointing straight ahead. Lean into the doorway allowing shoulder to be pushed back and keep head back.


Quad Stretch



Kneel with knee on padded mat and other foot positioned forward. Place back foot onto stable surface such as a bench. Slowly drive hip forward and squeeze glute on the same side as the quad that is being stretched. Hold stretch. Repeat with opposite side.













Groin Stretch



Stand next to knee height surface. Place foot onto surface and slowly bend over to stretch reaching hand toward feet. Keep both toes straight ahead as feet may have a tendency to point outward. Do not shift hips toward leg that is on stable surface. Repeat on opposite leg.
You will feel stretch in groin of leg on surface.


Piriformis Stretch



Lie on back and raise one knee towards chest and grasp the front of the knee to pull towards chest. Keeping opposite leg straight on ground. Hold stretch and repeat with opposite side.


Stretching Notes:
Try stretching your calves before hamstrings, the chest before the obliques, and the obliques before stretching your back. Tightness in certain muscles can prevent full stretch of other muscles. Also trying stretching multiple times of the same muscle group to really improve flexibility. Lastly, drink water. Your muscles need to be hydrated to be flexible.

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Stretches