STANDING BOW

This is a great balancing exercise to increase hip mobility, stretch your chest and shoulders, and strengthen the spine. The combination of stretching and strengthening the core is great for endurance athletes. It’s also beneficial for anyone who sits often to strengthen the muscles that get weak.

TARGET AREAS

• hips • spine • shoulders

BENEFITS

• Increases hip mobility • Strengthens spine • Improves balance • Increases lower-body endurance and strength

1 Stand in Mountain pose with big toes touching and heels about 2.5cm (1in) apart. Face the palms forwards to open the chest. Lift your left foot, bend the leg behind you, and squeeze the leg to pull the heel towards the glutes.

2 Reach back with your left hand and grasp the inside of your left foot. Extend your right arm straight up. Press into the floor with your right foot. Inhale as you lengthen your body and reach the fingertips higher.

3 Exhale as you press your left foot firmly into your left hand, using this force to stretch the left hip flexors. Hinge at the hips to bring the torso forwards and down as you press the lifted leg back and up. Keep the right arm extended. Engage the core, and reach the tailbone back to lengthen the lower back. Hold the posture, inhaling as you lengthen the torso, and exhaling as you press deeper. Repeat on the other side.

 

YOU SHOULD FEEL

• Stretch in hip flexors and quadriceps of lifted leg, lower hamstrings, and both shoulders

• Engagement of planted leg, quadriceps of lifted leg, core, and back

YOU SHOULDN’T FEEL

• Lower-back pain; if you do, keep core tight and press hips forwards

• Hips opening to the side; if so, level hips forwards

PRO TIP

To build active hip mobility, focus on engaging the hip flexors in your lifted leg. This builds active flexibility, which leads to more functional strength and decreased risk of injury.