Official Website of Sarah E. Rippel, BS, CPT, FMS

-The Sequential Lunge Stretch!-

Here’s a great movement-based stretching sequence that’s ideal for intermediate to advanced exercisers!  There’s a great deal of core stabilization involved in the Sequential Lunge Stretch, and if you’re looking for an all-encompassing stretch, this is the way to go!  It stretches the calves, hams, hip flexors, groin, glutes, low back, obliques, and lats in a sequence that “flows” from one stretch to the next.

Hold each position 10-20 seconds.  I’m only holding each for ~5 seconds b/c otherwise, the vid would have taken forever! 🙂

The steps:

  1. Lunge forward and place your hands on either side of your foot.  Sink the hips down.
  2. Rotate the arm of the same side as the forward leg up to the ceiling and look at it!
  3. Bring the arm down and across the body, so elbow is towards instep of the forward foot. Sink right hip.
  4. Place hands on either side of the forward foot and bring rear foot in.  Extend front leg until ham stretch is felt.
  5. Drop back knee down into 1/2 kneeling position and raise arm of that side overhead and across.

7 responses

  1. My calves and hamstrings are so tight at the moment – this looks perfect! I will be doing some workouts at the gym (as homework for my course) and to add to my crazy high intensity unconventional workouts with freaky shoes, I will do these stretches at the end and see how many funny looks I get 🙂

    March 16, 2009 at 7:46 pm

    • ROCK ON!!!! HELL YES! 😀
      Let me know what happens!

      March 16, 2009 at 7:48 pm

  2. Pingback: Hip Mobility « Train to become the Hulk

  3. tdot

    hi i really like your hip mobility videos and i make sure to do these every day. i’m thinking of starting a fitness blog soon and i was wondering if i could link to your videos and site. (giving you credit of course)
    also, the stretch where you rotate to the ceiling, is that for thoracic mobility? i find that one really hard. could you explain the rationale of step 2 and 3 please. thanks. you’re also a tank wow

    July 6, 2010 at 11:21 am

    • Hi there!
      I’m happy you’re enjoying my videos! I plan on putting more out in the near future, as well as blogging again on a regular basis. You may link to my site/videos as much as you wish! Please let me know if there’s anything I can do to help!
      You are exactly right – when you rotate to the ceiling, it opens up the chest and anterior shoulder, and serves to improve t-spine mobility. I notice that if I haven’t been stretching as I should, especially after being on my bike for a good amount of time (or swimming), I have difficulty with movements such as this. Just goes to show that we must stay on top of t-spine mobility on a daily basis! We live in a world that really discourages it, so we must make an effort to incorporate movements such as this stretch into our daily routines!
      So…step 2 focuses on thoracic mobility through separation of hips and shoulders, and I love the fact that it’s driven “from the top down,” meaning the upper body is manipulated versus lower body. There are numerous movements which can be considered t-spine mobility drills, yet they don’t do the best job accomplishing this because rotation is driven from the lower body. Step 3 basically deepens the stretch on the hips!

      Have a great day, and keep training smart!

      July 6, 2010 at 11:32 am

      • tdot

        cool thanks, that’s what i thought. so when you talk about separation of the hip and shoulders, is there any thing you should be aware of when doing the movement? like should i be pressing my down hand into the ground as hard as i can or something like that to prevent rotation from the lumbar spine?

        July 6, 2010 at 12:06 pm

        • No problem! I think simply “grounding” oneself while doing this drill, along with focusing on stacking the shoulders and opening up the chest should suffice. I personally feel anchored with the lunge position and therefore have never had an issue with feeling the rotation from the lumbar region. Obviously there is going to be rotation there, but because the lower body is “set” while the upper body is used to manipulate the movement, I feel it is a worthwhile pattern for improving t-spine mobility. You could even perform reps of the upper body movement while in the lunge position, holding each “finish” position for a count of two as you exhale, focusing on bringing the scapula together to encourage stretching of the chest/anterior shoulder!

          July 15, 2010 at 9:22 am

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