1 Start in Plank with your shoulders over your wrists and your core engaged. Form a straight line from head to heels.
This deep-lunge stretch opens the hips, releases tension in your back, and decreases soreness in the lower body. Lizard helps speed up recovery and reduces the risk of injury in the hips, thighs, knees, and lower back. It also helps reverse the negative effects of prolonged sitting or inactivity.
TARGET AREAS
• hip flexors • inner thighs
BENEFITS
• Relieves hip tension and soreness • Increases hip flexibility for longer strides and deeper lunges • Prevents common soft-tissue hip injuries • Reduces lower-back pressure
1 Start in Plank with your shoulders over your wrists and your core engaged. Form a straight line from head to heels.
2 Step your left foot to the outside of your left hand. Align left knee over the ankle. Keep core engaged and hips level. If this movement from plank is difficult, rest your knees on the floor, then step the foot up.
3 Lower your right knee to the floor and untuck your toes. Shift left foot forward and to the left a few inches until you feel a deep stretch in the right hip. Inch your right foot back to extend the right leg as far as you are able. Lift your chest. Maintain a flat or slightly arched back. Hold the posture, inhaling as you lengthen and lift the spine, and exhaling as you sink hips deeper. Repeat on the other side.
YOU SHOULD FEEL
• Stretch in right hip flexors and left inner thigh
• Engagement of left thigh
• Light core engagement
YOU SHOULDN’T FEEL
• Lower-back discomfort; if you do, flatten back and engage core
• Lack of stretching in hips; if so, widen stance and sink deeper into lunge
PRO TIP
Press the top of your back foot into the floor and squeeze the back thigh to increase the intensity of this stretch.
NOT THERE YET?
