The “tail tuck” was a game changer for me in this stretch. I’ve recently felt a lot of tightness in my left lower back/glute/hip flexor, and when I tucked my tail in this position, all those muscles activated in a “good pain” sort of way! Helped me push the stretch and relax deeper into it. Thank you!
This is incredible. I’m 27 years old and struggling immensely with recurring lower back pain as well as painfully tight hips, hamstrings and quads. I’ve tried lots of different things to try and help these problems, but i just followed along with this stretch for the first time and it’s made the *world* of difference. It was very uncomfortable at first, and it took me 3-4 attempts to get through the whole video, but having now followed it through the change is magnificent. Thank you so much Kit!
@@KitLaughlin I've actually already got both the into to stretch therapy and the back pain course - I have just been struggling with quad tightness a lot this week, and this video really helped. I'm only halfway through the back pain course, so it may well be that this stretch is also covered in there somewhere!
Thank you for sharing this Kit. I studied your work during my exercise science degree in Melbourne back in the early 00's. So happy to see you are still going strong!
I had to leave a comment, so today at the gym I felt my quads stiffen up after a set of step ups. Didn’t make much of it just a few slaps on my quads and continued my workout. As the day progressed I started feel excruciating pain in my back and extremely sore in my quads. I tried a yoga for back video I always go to for back aches but no relief. Stumbled on this channel when searching for quad stretching exercise and after 5 mins on that sore side I was able to get up without pain in my back or quads walked around my room and the pain went from 15 to 2 in one session! I am truly AMAZED all along it was my quads and hip flexors that was producing pain in my back!? I strongly recommend this video for back aches, sore quads and definitely interested in Kits stretching class❤❤
We have a free ebook on my site that provides the background to this-tight rectus femoris, then tight hip flexors are the major "hidden" cause of low back pain (and can also cause middle back and neck pain). "Hidden" because in conventional thinking these are not 'back' musles. Many people have found this (and our other hip flexor exercises) immediately beneficial in this regards. Thanks for commenting!
Hip Flexors are THE key to relieving lower back tension. We have more; do a search here on hip flexors. The partner one is the best; it's a 'once a week or so' stretch.
@@JonatanRo Goodness-there's a LOT of exploring there! Lend one to a friend, and read/work with the other. If you have pain problems, start with Overcome neck & back pain.
I read your other post; if you find it difficult to put the ball of the foot on the wall, you can point the foot and rest its instep on the wall instead; everything else the same. Best wishes, KL
I do a chain of stretches for the quad and hip flexors since mine are very tight from sitting all day- first, I sit with my legs folded straight under me. Then I do what is called a couch stretch. It looks a lot like the stretch in this video, though I'm a lot more upright and my back leg is close behind me against the bed. Then a do another stretch that also looks a lot like this one, except again I'm more upright, and my back leg is on the floor. Then there is another one that is like a lunge, but my back leg is straight behind me. After this, I'm ready to try front splits. I've already stretched hamstrings and glutes before this.
Understand completely; we do something very similar. Search for "lunge hamstring" (that and the lunge hip flexor stretch are our way in to front splits) and you'll see we have converged on something similar-and convergence in our work means that we have found something real! Thanks for posting.
Work it slowly, and take your time. It is better to do the stretch strongly once or twice a week (doing it two or three times each session) and then just do some limbering; we have plenty of those on this same channel, then doing this hard stretch every day. Good luck and please do report back.
Start here: stretchtherapy.net/back-pain-relief/ I wrote the book, "Overcome neck & back pain", too. Loosening the hip flexors without hyperextending the lower back is a very good way to start.
Yes; I did not talk about this, but we made this change because the proprioceptors, as sense organs, are most numerous in the soles of the feet (and the palms of the hands) than anywhere else in the body. So, in the service of the remapping that we believe that flexibility is all about, the more often you can involve the soles and the palms in a stretch, the faster and more permanent the remapping will be.
@@brandonor I am certain that the proprioceptors are THE key to becoming more flexible, and this is why we emphasise asking the questions, "Where do you feel that?"; "How does that feel?", and so on. It's all about sensation, in other words.
Kit Laughlin many thanks for your video. I find the cues very similar to my yin practice. So relaxing the connective tissue before exploring muscle length?
@@gaylestoneart5019 It's more complex than that; we have extensive discussions on our Forums (free) if you want to dig deeper. It's more about relaxing the neural system, which is connected directly to both the aspects you mention.
Dear kit, i came across you in a reddit forum. I have very tight muscles everywhere after having a child. I have started to take it seriously since its now turned into migraines and ocular issues which i believe is all linked to the tight muscles. When i do this stretch i feel very nauseous but also relieved. I also get a searing pain in my left knee which is always popping. Is there anyway to stretch the knee out? Will this stretch help my knee if i perserve? I will be doing all your videos as part of my daily life and I'm really grateful. Thank you so so much 🙏🏾
Stretching the quads and hip flexors will, in time, solve the knee problem. Do go very easy with this particular stretch in the beginning; listen to your body carefully. I have a short article on the Forums that might help, and do explore the free relaxation audios on our site. kitlaughlin.com/forums/index.php?/topic/1570-the-secrets-of-stretching/ As well (back to the knee) put the back leg's knee on a firm cushion-for many people that helps immediately.
@@KitLaughlin thank you so much Kit, I feel very hopeful about getting my body back on track. Today I've woken up with the most amazing freeness in my mind and body after doing the following of your videos: TMJ video, the upper and lower back stretch & your 1 hour guided relaxation. I will continue this and follow your teachings and I know all the cumulative issues will dissipate. Thank you, thank you so much.
Two sets, twice a week. The first set is really just to feel things; the second one will let you get deeper. If you can, borrow a body, preferably someone heavy, and do the partner one (search for "partner hip flexor" on this channel)-this literally will supercharge your progress. Doing the partner one even once a fortnight or every three weeks is still effective.
Hi Kit. I have your book & want make sure I understand what you mean by pushing or pulling in the opposite direction used to get in position. Does this mean I am simply contracting the said muscle in the stretched position without the limb itself moving I.e. static contraction and the muscle itself trying to move in the opposite direction of the stretch? So basically just squeezing the muscle in the stretched position?
I mean isometric contraction where the muscle is working hard, but its limb doesn't move. I'm trying to straighten my leg, for example, but friction holds the ball of the foot on the wall where it is without moving.
This stretch is amazing but I can’t get myself completely relaxed while doing it, there is always a bit of discomfort in the quad. I really struggle with flexibility especially with the legs and hips (it’s the most uncomfortable for me as opposed to arm and back stretches), how often should I do these stretches, and what other ones to do with this one?
No one can completely relax in this one, I think: it's intense, even if you are experienced. Once a week, and do the sequence twice in the session will be enough for most people. Thanks for commenting.
awesome video kit. I know it's a stupid question ... but I wanted to ask you how much stretching and how long over the years should I work to bring out the "natural shape" of my posture. I have a great desire for my spine to be straighter (reduce hyperkyphosis and hyperlordosis). Thanks in advance!
Every day you practice, you get closer to where you want to go. There are too many variables to be able to predict how long it will take, but in six months, you'll look and feel quite different. Make sure you do the relaxation practise daily, too.
@@KitLaughlin Thanks for the immediate and comprehensive response Kit. I wanted to ask you if it is possible, in additino to stretching and “limbering”, to continue my bodyweight training of multi-joint exercises such as dips, tractions, push-ups (all of which work on the internal rotators: pectorals, lats, etc.) or if it is preferable to stop these workouts.
@@nautilus6996 Absolutely continue your workouts-but devote two sessions a week to stretching. Stretching after resistance training is the gold standard (everything will be properly warm). Keep going and please report back in a few months.
No, but great question. Supta virasana does not stretch the proximal end of rectus femoris at all, which you will feel the first time you try the exercise demonstrated here! Please do try that and report back.
@@KitLaughlin wow, is this Kit? I can't believe you answered. I emailed your website about an online consultation. I have a significant muscle imbalance: from my right foot to my hip, to my shoulder and hand, to my jaw. I had flat feet most of my life. Been doing your stick and ankle pronation videos since 2016. Thanks for that! I still can't do the toe raise as well as you do on your vid, even though it's been so many years. I did achieve virasana fully thanks to the stick, and I can rest on the supta virasana. I can do half lotus as well - sort of; I keep both legs on the ground. I tried doing this video before writing my comment. It felt uncomfortable, but not like stretching uncomfortable. Not like the stick uncomfortable, or the first 100 times I did supta virasana uncomfortable where it burns like you're doing The Work. I just tried again. I can't feel a lot. This time I tried doing it with a pillow under my knee to make it more comfortable. I can get into the pistol position on both feet, but I wouldn't try going up or down. I can't do the frog pose at all. I sit on the squat position most of the day, barefoot. Please help! I'm scared. Did you get my email?
@@ShotsOfInsight I answer every inquiry I receive, but we are a two-person company, so we answer in order of receiving. I will respond to your email inquiry soon. In the meantime, persevere with this exercise above; it can be as gentle or as strong as you want. And you always need a few attempts to feel a new exercise, I find; the first couple of times one's anxiety is usually the limiting factor.
Thank you Kit, I like this stretch but struggle from the outset with a lot of discomfort on the right side: I have a chronic Achilles tendinopathy on the right and have developed a very tight right hip also (possibly as a consequence of the Achilles). Would you recommend persevering with this particular stretch?
Yes, but always within your capacities. Also, search on this channel for solo hip flexor stretch and the other related stretches - sometimes working on the easier ones for a few weeks before you do this more difficult compound stretches pays big dividends.
@@KitLaughlin thank you so much for getting back to me. I will follow this advice gladly, very fed up of both hip and Achilles so a good feeling to see a path to fixing them 😃, your videos are very clear and easy to follow 👍🏼
Hey kit thanks for all the great helpful content! Just did this stretch for the first time and it feels great (and painful, in a great way) Ive read in the comments you recommend to do this stretch for two sets two times a week. My question is what hip and quad stretch should we be doing after cycling or brisk walking sessions? Is it unnecessary to stretch those body parts after exercising if we’re doing this stretch a couple times a week?
Doing this twice per session (so, two proper reps, holding the end position until you can really relax) and twice per week should be enough, over time. If you feel the need to stretch after cycling or walking, just do the standing quad stretch, where you hold your instep, pull the heel into the bottom, and pull the folded leg back in line with your body, while holding a tail tuck on. If you don't use any contractions, you are limbering, and that can be done any time you need to.
@@KitLaughlin Thanks for the advice and mini lesson Kit! Tried the stretch again today and realised I wasn’t doing it properly the first time round then corrected myself and boyyyy is it a deep stretch!! I have a couple more questions I could really use your help with I hope you don’t mind Do you have any stretches or what program of yours would you recommend for bike riders and people who sit a lot eg office workers that work from home? I bought your absolute beginners part 1 course a while back but I haven’t started it yet. (I know, silly me) And do you have any advice for cycling with one leg longer than the other? I’ve only noticed it recently after correcting my bike set up - the bike seat is set up to the length of the shorter leg and that shorter leg feels completely fine during and after cycling however every time I cycle the longer leg comes forward on the pedal to the point that the ball of the foot is no longer in the centre of the pedal and it causes some minor knee, ankle and foot discomfort after 10-15 mins of riding at a quick pace. My ankle on the longer leg also wobbles round sometimes when peddling while trying to get that foot in a good position. I use a home stationery cycle btw without the clips not the regular outdoor bike. FYI I dont know the exact cause of the leg discrepancy all I know is one foot is a lot more forward on the pedal than the other and I’m constantly trying to bring it back to the centre. Thanks again 🙏🙏🙏
@@krillinsindahouse1898 Most definitely do start the Starter Course, if you already have it. Re. leg-length difference ("LLD"); use this simple test to determine if it's real, and its approximate magnitude: ua-cam.com/video/Rt7zwss7kPo/v-deo.html The way most pro. cyclists deal with this difference over here is to have a boot-maker build up your cycling shoe, just between the cleat and the sole, by about half whatever difference you find in your testing. Because you are using a stationary bike, you could build up a layer on top of the pedal, also about half the difference you find. Do let us know how you go.
@Kit Laughlin Just did the LLD test and found my suspicions to be correct! The left leg is shorter than the right. I used 2 stacks of 2 coasters (2 coasters = 7mm) to assess the difference. My spine and hips looked even with 4 coasters (14mm) added underneath the shorter leg. So then is it necessary to look into if it's actually a leg difference or could it perhaps be something else causing the imbalance? Also I bought a new bike, a spinbike specifically and there are clips on the pedals. I'm considering buying spin shoes for the new bike and have seen you can buy wedges to put inbetween the cleat and the pedal to solve the issue, would you say this is a good idea for the shorter leg? For now I'm thinking of duct taping 2 of those coasters to the pedal of my stationary bike hahahaha
Thank you very much! I came to this video after re-watching "The best and safest hamstring stretch". My hamstrings are tight and when doing the latter video I noted a lot of quad tension. Kit, do you recommend I do this first for a period of time (e.g., a couple of months, perhaps?) and then start the hamstring stretch, or may I do them both a few times a week on alternating days? Cheers and regards! jz
Quad and hip flexor tension is actually what the hamstring stretch uses to *hold the pelvis in position* so that the hamstrings get the full effect (otherwise the lower back bends forward; HF tension keeps the lower back straight-IOW, you have to have at least some tension in the HFs. I do recommend working between these to stretches (this quad-hip flexor one, and the hamstring one) but you will need to work out a schedule that works best for you. You might consider doing both in the same session, for example, but starting with one in session 1, and starting with the other in session 2. You can use the solo hip flexor stretch without contractions as the limbering movement for the hip flexors, and the Elephant Walk for the hamstrings in between. Search on those terms here in this channel. Do let us know how you go.
@@KitLaughlin Thank you very much for the response! I'm actually going to start with a more gentle hip flexor stretch for now as things are tight, but have a note to get back to this one down the road. Your hamstring stretch is the best and safest for my back, in my brief experience, so I'm going to stick with it even though it's intense (and also even though it does hit my quads a bit). I'm doing both of them 3x a week, alternating days, as I've seen your other comments that 2 or 3x per week is good to allow for rest. Cheers and best wishes! jz
@@jz4901 If at any time you feel sore when you start the next session, have another day off: not enough rest is the main reason people's progress is slower than they want.
@@KitLaughlin Super advice, especially for one as impatient and frustrated with hamstring work as I am. Such a stubborn area for me. Thank you again! z
@@jz4901 Learning how to relax is the greatest gift you can give yourself and this will help your stretching hugely, too. If you head over to my site, go to the wiki, then stretch therapy audios, you'll find a huge number of relaxation recordings I've made in monasteries and other places. They are free. Don't forget to listen to the *Start here: setup instruction for beginners* on that same page.
Great, I should have mentioned that. The blue floor I am working on is the most comfortable I have ever used. The whole of our ground floor is covered with this (96 square meters; I laid it all!).
@@massagetherapyforinjuriesf8197 We don't like to think so much about "defeating" muscles as befriending them and bringing them to a place where we are comfortable with their function! Fargo: now there's a place I really would like to visit, if we ever can travel.
Because the proprioceptors are most numerous in the soles of the feet (next the palms of the hands) and so the remapping is faster (proprioceptors 'report' to the somatosensory cortex directly). It increases the *feelings* in the stretch, and we have found that maximising these leads to the best long-term gains in ROM. We used to do it the way you mention, but the collective experience of our group is that the ball-of-the-foot way is better all around. Please try both and see if you can discern any difference, and report back. Excellent question. Olivia comments that many people do not have a good enough toe point to do it the way you suggest, too, and all they feel is a cramping in the foot!
I have attempted this today. I struggle when I am on my left knee (my sciatic effected leg) but is is very good to stretch the top of my front leg muscles. Does this also stretch the sartorius muscle? Is the pain at the top of the leg called metal dia parasthetica?
Re. sartorius-probably. But in my view, rarely is thinking about individual muscles useful; instead, think function: we want to explore all ranges of movement, looking especially for restrictions in particular ranges of movement. It is rare that one muscle can be tied to this, so better to work on the function/ROM. knowing that whatever needs to loosen will loosen, in time.
@@KitLaughlin thank you again. To be honest since I do your stretch exercises I have seen vast improvement with my lower back and sciatica issues. Much better results in a short time that the years I have spend seeing chiropractors and other specialists…
@@tomstopper5281 Spread the word! We also have the Overcome back pain video course available from our site for anyone you know who might want it. Cheers, Kit
Hi Kit, first of all, thank you very much for all your content in internet - they are very didactic and can help a lot of people. It has been some time (some years) that I feel back pain, mainly on the upper back and on the neck. It's a pain that it's not so intense (it's medium or weak depending of the day), but i feel it everyday. I work almost all day sitting on a chair and I can't maitain good posture all day long, I know I have bad posture. And I'm trying to find some way to eliminate this pain, because it affects my life - frequently I feel weak or lazy because of the pain and I even dont want to go out just because of it, I just want to stay home and rest, to try to make the pain go away. Then, I found your content on youtube and your website. And I looked for your material, but I stayed a little confused with what I should do, what would be more recommended in my case (you have a lot of material kk). So I would like to ask you, if you can help me: what do you think could be better im my case to do, among the 4 options below: 1-Read your book, "Overcome neck & back pain, 4th edition" and practice it 2-Do the "STRETCH THERAPY OVERCOME BACK PAIN" Course (I'm not sure, but looking at it's page, i got the impression that this is course is mainly for lower back pain, not so much for upper back pain and neck pain) 3-Look your videos on youtube and practice them 4-Something else Ps: I'm not a teacher neither a practitioner. Ps 2: I have a low level of scoliosis, and my right leg is almost 10mm larger than my left one. Thank you very much e congratulations on your work!!!
Get the Overcome back pain program for now; it will definitely help your middle back and neck pain, and I will gift you the Overcome neck pain program once we finish it. Email me (contact details on the site) and I will make a note of that.
@@KitLaughlin Thank you very much for the direction! I'm very excited to begin and just bought the course and sent an email to "support@stretchtherapy.net" about the gift. Thank you!
God, I hate quad stretches so much because they're so difficult. The upright stretch is hard because of the sheer strength the quad produces against the holding hand/contracted core and the sitting folded version requires somewhat of shin flexibility... this one is too a bit elusive for me, unless I keep my hip tucked at all times I feel little stretch in the quad... it's a draining group to stretch consistently, but I have to. It'll take me a few whiles to master this one though...
No one ever says this, but mastering a complex, multi-joint exercise like this can take years. And most people give up after only *watching* an exercise on YT! But, and this is critical, if you can put "mastery" away for a while, and just try things (and keep trying things) then slowly everything WILL change. No change ever happened fast enough for the one who wanted change! So, WRT this exercise, Rayres, when you are in a mid-way sort of position, where do you feel this?
@@KitLaughlin Well yes, that's a good point. I've been doing some neck exercises in Overcome Neck & Pain for weeks now (and they're barely 'multi-joint exercises') and I'm always learning new subtle nuances about them. It's indeed a matter of consistency... I don't intend to stop, anyway. As for this stretch, I do feel the entirety of my quad, but only when as I said I'm tucking and squaring my hips. Otherwise, if I let the hip (of the stretched leg) relax, the stretching sensation goes away completely. Out of the three stretches, the second feels better, because it's easier to follow the cues that way. Does the distance between the wall and you affect the stretch? Is it harder if I'm farther or closer to the wall (and my stretching leg is less and more flexed respectively)?
@@rayres1074 This exercise has an infinite number of possible positions, which are governed by three major variables: how far from the wall you are (and hence hope open the back leg's knee is); what angle your body is to the floor (and hence whether you are preferencing the front or the back leg, stretch-wise); and how open the front leg's knee is. The more open the front leg's knee is, the easier it is to posteriorly tilt the pelvis, and hence how strongly the hip flexor and quad on the back leg is stretched. As well, the more open the front leg's knee, the easier it is to tuck the tail (because the front leg's hamstring is pulling on the ischial tuberosity on that side). The beauty of this exercise (like the lunge variations) is that either the front leg or the back leg can be emphasised, for any purpose.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
1. the exercise is effective 🙏
2. Your spoken English is so easy to follow, for an Indian 😊
You are legend,society needs more people like kit✌
Blushing here!
I really needed this one today. For my body, as well as my spirit. Thank you!
It works-that's the main thing! Search on this channel for "hip flexor"; there are quite a few more.
@@KitLaughlin Already in my "watch later" playlist. Along with many more of Stretch Theraphy videos. 😄
The “tail tuck” was a game changer for me in this stretch.
I’ve recently felt a lot of tightness in my left lower back/glute/hip flexor, and when I tucked my tail in this position, all those muscles activated in a “good pain” sort of way! Helped me push the stretch and relax deeper into it. Thank you!
It works-this is what our system is all about. We are only interested in what works. Thanks for commenting!
Great video explaining the depth of the stretch and how to get there!
Kit you are the absolut legend, any praise for your work would not be enough. Thank you.
This is incredible. I’m 27 years old and struggling immensely with recurring lower back pain as well as painfully tight hips, hamstrings and quads.
I’ve tried lots of different things to try and help these problems, but i just followed along with this stretch for the first time and it’s made the *world* of difference.
It was very uncomfortable at first, and it took me 3-4 attempts to get through the whole video, but having now followed it through the change is magnificent. Thank you so much Kit!
Thanks so much for commenting. We do have a course specifically for this problem, too, over on our site; link in the description above.
@@KitLaughlin I've actually already got both the into to stretch therapy and the back pain course - I have just been struggling with quad tightness a lot this week, and this video really helped.
I'm only halfway through the back pain course, so it may well be that this stretch is also covered in there somewhere!
@@J4ww44d Do please let us know how you go with the course; we'd really like to know.
Thank you for sharing this Kit. I studied your work during my exercise science degree in Melbourne back in the early 00's. So happy to see you are still going strong!
Very nice to hear! Yes, still breathing!
@@KitLaughlin hi Kit! Are the glutes constantly activated during this whole stretching process? Or should I just let them go soft?
@@whiteblack6865 Try both ways and see what works best for you. For me, I let everything go soft.
I had to leave a comment, so today at the gym I felt my quads stiffen up after a set of step ups. Didn’t make much of it just a few slaps on my quads and continued my workout. As the day progressed I started feel excruciating pain in my back and extremely sore in my quads. I tried a yoga for back video I always go to for back aches but no relief. Stumbled on this channel when searching for quad stretching exercise and after 5 mins on that sore side I was able to get up without pain in my back or quads walked around my room and the pain went from 15 to 2 in one session! I am truly AMAZED all along it was my quads and hip flexors that was producing pain in my back!?
I strongly recommend this video for back aches, sore quads and definitely interested in Kits stretching class❤❤
We have a free ebook on my site that provides the background to this-tight rectus femoris, then tight hip flexors are the major "hidden" cause of low back pain (and can also cause middle back and neck pain). "Hidden" because in conventional thinking these are not 'back' musles. Many people have found this (and our other hip flexor exercises) immediately beneficial in this regards. Thanks for commenting!
Anybody who is serious about squat performance and recovery needs to do this stretch.
Hi Kit !! Thanks !! That is one of my weakness.
This is sensational! Thank You so much!
Love you Kit
Wow amazing stretch thank you! This really relieved my lower back.
Hip Flexors are THE key to relieving lower back tension. We have more; do a search here on hip flexors. The partner one is the best; it's a 'once a week or so' stretch.
@@KitLaughlin Thank you will check it out just ordered both of your books looking forward to exploring them :)
@@JonatanRo Goodness-there's a LOT of exploring there! Lend one to a friend, and read/work with the other. If you have pain problems, start with Overcome neck & back pain.
@@KitLaughlin Good idea!
I’m in some sort of hip flexor bliss after this! Thank you
I read your other post; if you find it difficult to put the ball of the foot on the wall, you can point the foot and rest its instep on the wall instead; everything else the same. Best wishes, KL
@@KitLaughlin many thanks. I will persevere and find what works with various movements. Still only a few weeks post surgery.
@@onetrue217 Always good to take your time post surgery.
I do a chain of stretches for the quad and hip flexors since mine are very tight from sitting all day- first, I sit with my legs folded straight under me. Then I do what is called a couch stretch. It looks a lot like the stretch in this video, though I'm a lot more upright and my back leg is close behind me against the bed. Then a do another stretch that also looks a lot like this one, except again I'm more upright, and my back leg is on the floor. Then there is another one that is like a lunge, but my back leg is straight behind me. After this, I'm ready to try front splits. I've already stretched hamstrings and glutes before this.
Understand completely; we do something very similar. Search for "lunge hamstring" (that and the lunge hip flexor stretch are our way in to front splits) and you'll see we have converged on something similar-and convergence in our work means that we have found something real! Thanks for posting.
Nice calm direct teacher and super effective stretch 👌 👍
I am a 15 year old 6 foot 6 inches tall person. I have extremely tight hip flexors and hamstrings. Thank you so much!
Work it slowly, and take your time. It is better to do the stretch strongly once or twice a week (doing it two or three times each session) and then just do some limbering; we have plenty of those on this same channel, then doing this hard stretch every day. Good luck and please do report back.
@@KitLaughlin Thanks for the advice. My plan is to do what you suggested for two weeks and then I'll report back
Any protocols to heal a herniated disc ? Love your work !
Start here: stretchtherapy.net/back-pain-relief/
I wrote the book, "Overcome neck & back pain", too. Loosening the hip flexors without hyperextending the lower back is a very good way to start.
Great stretch! I'm curious why you switched to a flexed ankle instead of an extended ankle at the wall?
Yes; I did not talk about this, but we made this change because the proprioceptors, as sense organs, are most numerous in the soles of the feet (and the palms of the hands) than anywhere else in the body. So, in the service of the remapping that we believe that flexibility is all about, the more often you can involve the soles and the palms in a stretch, the faster and more permanent the remapping will be.
@@KitLaughlin Ah, super interesting. Thanks for the clarification!
@@brandonor I am certain that the proprioceptors are THE key to becoming more flexible, and this is why we emphasise asking the questions, "Where do you feel that?"; "How does that feel?", and so on. It's all about sensation, in other words.
Kit Laughlin many thanks for your video. I find the cues very similar to my yin practice. So relaxing the connective tissue before exploring muscle length?
@@gaylestoneart5019 It's more complex than that; we have extensive discussions on our Forums (free) if you want to dig deeper. It's more about relaxing the neural system, which is connected directly to both the aspects you mention.
Dear kit, i came across you in a reddit forum. I have very tight muscles everywhere after having a child. I have started to take it seriously since its now turned into migraines and ocular issues which i believe is all linked to the tight muscles. When i do this stretch i feel very nauseous but also relieved. I also get a searing pain in my left knee which is always popping. Is there anyway to stretch the knee out? Will this stretch help my knee if i perserve? I will be doing all your videos as part of my daily life and I'm really grateful. Thank you so so much 🙏🏾
Stretching the quads and hip flexors will, in time, solve the knee problem. Do go very easy with this particular stretch in the beginning; listen to your body carefully. I have a short article on the Forums that might help, and do explore the free relaxation audios on our site.
kitlaughlin.com/forums/index.php?/topic/1570-the-secrets-of-stretching/
As well (back to the knee) put the back leg's knee on a firm cushion-for many people that helps immediately.
@@KitLaughlin thank you so much Kit, I feel very hopeful about getting my body back on track. Today I've woken up with the most amazing freeness in my mind and body after doing the following of your videos: TMJ video, the upper and lower back stretch & your 1 hour guided relaxation. I will continue this and follow your teachings and I know all the cumulative issues will dissipate. Thank you, thank you so much.
@@saracooke4695 If you do the work (gently) everything will change, in time. Thanks for commenting.
Do you have a video on stretching the psoas as well? I'm doing a full APT routine and I'm incorporating this stretch as well.
Yes; search on this channel for partner hip flexor: it is the king of psoas stretches.
@@KitLaughlin Thank you, I tried it today :)
Love this stretch!! How many sets would you recommend doing I've been doing one set twice a week since it's such an intense stretch!!
Two sets, twice a week. The first set is really just to feel things; the second one will let you get deeper. If you can, borrow a body, preferably someone heavy, and do the partner one (search for "partner hip flexor" on this channel)-this literally will supercharge your progress. Doing the partner one even once a fortnight or every three weeks is still effective.
okay, I will do thanks!!
Hi Kit. I have your book & want make sure I understand what you mean by pushing or pulling in the opposite direction used to get in position. Does this mean I am simply contracting the said muscle in the stretched position without the limb itself moving I.e. static contraction and the muscle itself trying to move in the opposite direction of the stretch? So basically just squeezing the muscle in the stretched position?
I mean isometric contraction where the muscle is working hard, but its limb doesn't move. I'm trying to straighten my leg, for example, but friction holds the ball of the foot on the wall where it is without moving.
@@KitLaughlin thank you! I am interested in attending classes and wonder if there are any workshops planned in London?
@@Jay-qs2mb we wish we could travel; right now impossible, from here.
This stretch is amazing but I can’t get myself completely relaxed while doing it, there is always a bit of discomfort in the quad. I really struggle with flexibility especially with the legs and hips (it’s the most uncomfortable for me as opposed to arm and back stretches), how often should I do these stretches, and what other ones to do with this one?
No one can completely relax in this one, I think: it's intense, even if you are experienced. Once a week, and do the sequence twice in the session will be enough for most people. Thanks for commenting.
@@KitLaughlin thanks very much for the reply
awesome video kit. I know it's a stupid question ... but I wanted to ask you how much stretching and how long over the years should I work to bring out the "natural shape" of my posture. I have a great desire for my spine to be straighter (reduce hyperkyphosis and hyperlordosis). Thanks in advance!
Every day you practice, you get closer to where you want to go. There are too many variables to be able to predict how long it will take, but in six months, you'll look and feel quite different. Make sure you do the relaxation practise daily, too.
@@KitLaughlin Thanks for the immediate and comprehensive response Kit. I wanted to ask you if it is possible, in additino to stretching and “limbering”, to continue my bodyweight training of multi-joint exercises such as dips, tractions, push-ups (all of which work on the internal rotators: pectorals, lats, etc.) or if it is preferable to stop these workouts.
@@nautilus6996 Absolutely continue your workouts-but devote two sessions a week to stretching. Stretching after resistance training is the gold standard (everything will be properly warm). Keep going and please report back in a few months.
@@KitLaughlin thanks for everything. I will inform you later!
Hi, if I do supta virasana for 5+ mins, would it replace stretches like this?
No, but great question. Supta virasana does not stretch the proximal end of rectus femoris at all, which you will feel the first time you try the exercise demonstrated here! Please do try that and report back.
@@KitLaughlin wow, is this Kit? I can't believe you answered. I emailed your website about an online consultation.
I have a significant muscle imbalance: from my right foot to my hip, to my shoulder and hand, to my jaw. I had flat feet most of my life. Been doing your stick and ankle pronation videos since 2016. Thanks for that! I still can't do the toe raise as well as you do on your vid, even though it's been so many years.
I did achieve virasana fully thanks to the stick, and I can rest on the supta virasana. I can do half lotus as well - sort of; I keep both legs on the ground.
I tried doing this video before writing my comment. It felt uncomfortable, but not like stretching uncomfortable. Not like the stick uncomfortable, or the first 100 times I did supta virasana uncomfortable where it burns like you're doing The Work.
I just tried again. I can't feel a lot. This time I tried doing it with a pillow under my knee to make it more comfortable. I can get into the pistol position on both feet, but I wouldn't try going up or down. I can't do the frog pose at all. I sit on the squat position most of the day, barefoot.
Please help! I'm scared. Did you get my email?
@@ShotsOfInsight I answer every inquiry I receive, but we are a two-person company, so we answer in order of receiving. I will respond to your email inquiry soon. In the meantime, persevere with this exercise above; it can be as gentle or as strong as you want. And you always need a few attempts to feel a new exercise, I find; the first couple of times one's anxiety is usually the limiting factor.
@@KitLaughlin thank you so much!
Thank you Kit, I like this stretch but struggle from the outset with a lot of discomfort on the right side: I have a chronic Achilles tendinopathy on the right and have developed a very tight right hip also (possibly as a consequence of the Achilles). Would you recommend persevering with this particular stretch?
Yes, but always within your capacities. Also, search on this channel for solo hip flexor stretch and the other related stretches - sometimes working on the easier ones for a few weeks before you do this more difficult compound stretches pays big dividends.
@@KitLaughlin thank you so much for getting back to me. I will follow this advice gladly, very fed up of both hip and Achilles so a good feeling to see a path to fixing them 😃, your videos are very clear and easy to follow 👍🏼
Hey kit thanks for all the great helpful content! Just did this stretch for the first time and it feels great (and painful, in a great way)
Ive read in the comments you recommend to do this stretch for two sets two times a week. My question is what hip and quad stretch should we be doing after cycling or brisk walking sessions? Is it unnecessary to stretch those body parts after exercising if we’re doing this stretch a couple times a week?
Doing this twice per session (so, two proper reps, holding the end position until you can really relax) and twice per week should be enough, over time. If you feel the need to stretch after cycling or walking, just do the standing quad stretch, where you hold your instep, pull the heel into the bottom, and pull the folded leg back in line with your body, while holding a tail tuck on. If you don't use any contractions, you are limbering, and that can be done any time you need to.
@@KitLaughlin Thanks for the advice and mini lesson Kit! Tried the stretch again today and realised I wasn’t doing it properly the first time round then corrected myself and boyyyy is it a deep stretch!!
I have a couple more questions I could really use your help with I hope you don’t mind
Do you have any stretches or what program of yours would you recommend for bike riders and people who sit a lot eg office workers that work from home? I bought your absolute beginners part 1 course a while back but I haven’t started it yet. (I know, silly me)
And do you have any advice for cycling with one leg longer than the other? I’ve only noticed it recently after correcting my bike set up - the bike seat is set up to the length of the shorter leg and that shorter leg feels completely fine during and after cycling however every time I cycle the longer leg comes forward on the pedal to the point that the ball of the foot is no longer in the centre of the pedal and it causes some minor knee, ankle and foot discomfort after 10-15 mins of riding at a quick pace. My ankle on the longer leg also wobbles round sometimes when peddling while trying to get that foot in a good position.
I use a home stationery cycle btw without the clips not the regular outdoor bike. FYI I dont know the exact cause of the leg discrepancy all I know is one foot is a lot more forward on the pedal than the other and I’m constantly trying to bring it back to the centre.
Thanks again 🙏🙏🙏
@@krillinsindahouse1898 Most definitely do start the Starter Course, if you already have it. Re. leg-length difference ("LLD"); use this simple test to determine if it's real, and its approximate magnitude: ua-cam.com/video/Rt7zwss7kPo/v-deo.html
The way most pro. cyclists deal with this difference over here is to have a boot-maker build up your cycling shoe, just between the cleat and the sole, by about half whatever difference you find in your testing. Because you are using a stationary bike, you could build up a layer on top of the pedal, also about half the difference you find. Do let us know how you go.
@Kit Laughlin Just did the LLD test and found my suspicions to be correct! The left leg is shorter than the right. I used 2 stacks of 2 coasters (2 coasters = 7mm) to assess the difference. My spine and hips looked even with 4 coasters (14mm) added underneath the shorter leg.
So then is it necessary to look into if it's actually a leg difference or could it perhaps be something else causing the imbalance?
Also I bought a new bike, a spinbike specifically and there are clips on the pedals. I'm considering buying spin shoes for the new bike and have seen you can buy wedges to put inbetween the cleat and the pedal to solve the issue, would you say this is a good idea for the shorter leg? For now I'm thinking of duct taping 2 of those coasters to the pedal of my stationary bike hahahaha
Perhaps be something else causing the imbalance such as a pelvic twist?*
Thank you very much! I came to this video after re-watching "The best and safest hamstring stretch". My hamstrings are tight and when doing the latter video I noted a lot of quad tension.
Kit, do you recommend I do this first for a period of time (e.g., a couple of months, perhaps?) and then start the hamstring stretch, or may I do them both a few times a week on alternating days?
Cheers and regards! jz
Quad and hip flexor tension is actually what the hamstring stretch uses to *hold the pelvis in position* so that the hamstrings get the full effect (otherwise the lower back bends forward; HF tension keeps the lower back straight-IOW, you have to have at least some tension in the HFs.
I do recommend working between these to stretches (this quad-hip flexor one, and the hamstring one) but you will need to work out a schedule that works best for you. You might consider doing both in the same session, for example, but starting with one in session 1, and starting with the other in session 2. You can use the solo hip flexor stretch without contractions as the limbering movement for the hip flexors, and the Elephant Walk for the hamstrings in between. Search on those terms here in this channel. Do let us know how you go.
@@KitLaughlin Thank you very much for the response! I'm actually going to start with a more gentle hip flexor stretch for now as things are tight, but have a note to get back to this one down the road.
Your hamstring stretch is the best and safest for my back, in my brief experience, so I'm going to stick with it even though it's intense (and also even though it does hit my quads a bit). I'm doing both of them 3x a week, alternating days, as I've seen your other comments that 2 or 3x per week is good to allow for rest.
Cheers and best wishes! jz
@@jz4901 If at any time you feel sore when you start the next session, have another day off: not enough rest is the main reason people's progress is slower than they want.
@@KitLaughlin Super advice, especially for one as impatient and frustrated with hamstring work as I am. Such a stubborn area for me. Thank you again! z
@@jz4901 Learning how to relax is the greatest gift you can give yourself and this will help your stretching hugely, too. If you head over to my site, go to the wiki, then stretch therapy audios, you'll find a huge number of relaxation recordings I've made in monasteries and other places. They are free. Don't forget to listen to the *Start here: setup instruction for beginners* on that same page.
Laid a small pillow for the knee..and Boom!!!! Excellent Doc..
Great, I should have mentioned that. The blue floor I am working on is the most comfortable I have ever used. The whole of our ground floor is covered with this (96 square meters; I laid it all!).
@@KitLaughlin you can defeat 3 muscles problem with this one shot ….marvelous, thank you Doctor…
@@massagetherapyforinjuriesf8197 We don't like to think so much about "defeating" muscles as befriending them and bringing them to a place where we are comfortable with their function! Fargo: now there's a place I really would like to visit, if we ever can travel.
Why the ball of the foot and not point the toes up the wall?
Because the proprioceptors are most numerous in the soles of the feet (next the palms of the hands) and so the remapping is faster (proprioceptors 'report' to the somatosensory cortex directly). It increases the *feelings* in the stretch, and we have found that maximising these leads to the best long-term gains in ROM. We used to do it the way you mention, but the collective experience of our group is that the ball-of-the-foot way is better all around. Please try both and see if you can discern any difference, and report back. Excellent question.
Olivia comments that many people do not have a good enough toe point to do it the way you suggest, too, and all they feel is a cramping in the foot!
I have attempted this today. I struggle when I am on my left knee (my sciatic effected leg) but is is very good to stretch the top of my front leg muscles. Does this also stretch the sartorius muscle? Is the pain at the top of the leg called metal dia parasthetica?
Re. sartorius-probably. But in my view, rarely is thinking about individual muscles useful; instead, think function: we want to explore all ranges of movement, looking especially for restrictions in particular ranges of movement. It is rare that one muscle can be tied to this, so better to work on the function/ROM. knowing that whatever needs to loosen will loosen, in time.
@@KitLaughlin thank you again. To be honest since I do your stretch exercises I have seen vast improvement with my lower back and sciatica issues. Much better results in a short time that the years I have spend seeing chiropractors and other specialists…
@@tomstopper5281 Spread the word! We also have the Overcome back pain video course available from our site for anyone you know who might want it. Cheers, Kit
@@KitLaughlin I want it.
@@tomstopper5281 So get it! But, possibly, because of your hard work, you may not need it.
Hi Kit, first of all, thank you very much for all your content in internet - they are very didactic and can help a lot of people.
It has been some time (some years) that I feel back pain, mainly on the upper back and on the neck. It's a pain that it's not so intense (it's medium or weak depending of the day), but i feel it everyday. I work almost all day sitting on a chair and I can't maitain good posture all day long, I know I have bad posture. And I'm trying to find some way to eliminate this pain, because it affects my life - frequently I feel weak or lazy because of the pain and I even dont want to go out just because of it, I just want to stay home and rest, to try to make the pain go away.
Then, I found your content on youtube and your website. And I looked for your material, but I stayed a little confused with what I should do, what would be more recommended in my case (you have a lot of material kk). So I would like to ask you, if you can help me: what do you think could be better im my case to do, among the 4 options below:
1-Read your book, "Overcome neck & back pain, 4th edition" and practice it
2-Do the "STRETCH THERAPY OVERCOME BACK PAIN" Course (I'm not sure, but looking at it's page, i got the impression that this is course is mainly for lower back pain, not so much for upper back pain and neck pain)
3-Look your videos on youtube and practice them
4-Something else
Ps: I'm not a teacher neither a practitioner.
Ps 2: I have a low level of scoliosis, and my right leg is almost 10mm larger than my left one.
Thank you very much e congratulations on your work!!!
Get the Overcome back pain program for now; it will definitely help your middle back and neck pain, and I will gift you the Overcome neck pain program once we finish it. Email me (contact details on the site) and I will make a note of that.
@@KitLaughlin Thank you very much for the direction! I'm very excited to begin and just bought the course and sent an email to "support@stretchtherapy.net" about the gift. Thank you!
@@alvarodiasagostini84 And I have replied to your email. Let me know how you go with Overcome back pain, too, in the meantime. Cheers, KL
@@KitLaughlin thank you very much for your reply and your attention! As soon as I start the OBP program, I will let you know about my progress
🙏🏽🙏🏽🙏🏽🧡
God, I hate quad stretches so much because they're so difficult. The upright stretch is hard because of the sheer strength the quad produces against the holding hand/contracted core and the sitting folded version requires somewhat of shin flexibility... this one is too a bit elusive for me, unless I keep my hip tucked at all times I feel little stretch in the quad... it's a draining group to stretch consistently, but I have to. It'll take me a few whiles to master this one though...
No one ever says this, but mastering a complex, multi-joint exercise like this can take years. And most people give up after only *watching* an exercise on YT! But, and this is critical, if you can put "mastery" away for a while, and just try things (and keep trying things) then slowly everything WILL change. No change ever happened fast enough for the one who wanted change! So, WRT this exercise, Rayres, when you are in a mid-way sort of position, where do you feel this?
@@KitLaughlin Well yes, that's a good point. I've been doing some neck exercises in Overcome Neck & Pain for weeks now (and they're barely 'multi-joint exercises') and I'm always learning new subtle nuances about them. It's indeed a matter of consistency... I don't intend to stop, anyway.
As for this stretch, I do feel the entirety of my quad, but only when as I said I'm tucking and squaring my hips. Otherwise, if I let the hip (of the stretched leg) relax, the stretching sensation goes away completely. Out of the three stretches, the second feels better, because it's easier to follow the cues that way. Does the distance between the wall and you affect the stretch? Is it harder if I'm farther or closer to the wall (and my stretching leg is less and more flexed respectively)?
@@rayres1074 This exercise has an infinite number of possible positions, which are governed by three major variables: how far from the wall you are (and hence hope open the back leg's knee is); what angle your body is to the floor (and hence whether you are preferencing the front or the back leg, stretch-wise); and how open the front leg's knee is. The more open the front leg's knee is, the easier it is to posteriorly tilt the pelvis, and hence how strongly the hip flexor and quad on the back leg is stretched. As well, the more open the front leg's knee, the easier it is to tuck the tail (because the front leg's hamstring is pulling on the ischial tuberosity on that side). The beauty of this exercise (like the lunge variations) is that either the front leg or the back leg can be emphasised, for any purpose.
@@KitLaughlin That's great to know! I'll try this exercise after every workout, hopefully I'll be able to execute it nicely after a while.
@@rayres1074 do a maximum of twice a week - you'll need time to recover from this if you do it two or three times in a session.