WC 100826
Work-in of the week
August is recognised as National Wellness Month. As part of this, now is a fantastic time to engage with some practices you can make a habit through repetition.
Wellness month is upon us
Use it to master certain stretches that will have a lasting impact on mobility and overall wellbeing.
Not only does stretching serve as a way of making us more supple and mobile for life, it can provide us with that few minutes of downtime to commit to breathing and concentration. Taking slow, deep breaths during the work day sends a signal to your nervous system that you are safe, which lowers your baseline muscle tension. When you pair this breathing with focused attention on the muscle you are stretching, your brain actively releases its tight grip on those fibers, allowing them to lengthen much more easily.
Couch stretch
Why the Couch Stretch?
Reverses Prolonged Sitting: Directly counteracts the constant 90-degree hip flexion caused by sitting, opening up tight psoas and quad muscles (rectus femoris).
Relieves Lower Back Strain: Unlocks shortened hip flexors that pull the pelvis forward into an anterior tilt, preventing lumbar arching and spine strain.
Re-engages Inactive Glutes: Clears the neurological "inhibition" on your glutes, allowing your posterior chain to fire properly when standing and moving.
Restores Full Hip Extension: Re-establishes natural range of motion so you can stand taller, walk with better mechanics, and improve athletic movement.
How to Execute the Full Couch Stretch
Set the Anchor: Kneel on a soft pad with your rear knee pushed fully into the corner where the wall meets the floor, placing your back shin flat against the wall with toes pointing up.
Post the Front Leg: Step your front foot forward flat on the floor, creating a 90-degree angle with your knee stacked directly above your ankle.
Squeeze the Rear Glute: Before moving up, hard-contract the glute on your back leg to lock your pelvis in place and safeguard your lower back.
Drive Torso Upright: Brace your core and lift your chest until your shoulders, hips, and back knee form a vertical line.
Breathe and Hold: Maintain a neutral spine and hold for 2 to 3 minutes per leg to allow the deep tissue to adapt and release.
Progressions
- Try couch stretch with your knee further away from the wall
- If putting the leg against the wall is too difficult at first, try lay the back leg flat with your knee behind your hips
Share your progress in the comments!