Name: Playbook - Trevor Siggs - Lower Body Stretches
Uploaded: 2024-01-15T19:22:47.125Z
Duration: 8 min
Description: Lower Body Stretches

Lower body stretches are vital to your physical health. These stretches can be done as pre or post-workouts for recovery purposes.

This is dynamic mobility stretch that will almost hit every part of the lower body. Reaching backward and grabbing the foot in the back can be challenging. If it is too difficult or too harsh of a stretch you can keep that foot on the ground and just push hips forward. Remember to breathe with consistency and push that stretch to a comfortable levell

Lower Body Mobility Stretch

This stretch will target both the hamstrings and the quads. Make sure you breathe on the stretch and avoid too much bouncing as you reach. If you are too tight to reach toes you can keep the opposite leg forward rather than stretched from behind.

Hamstring/Quad Mobility Stretching

This full body mobility stretch is a great way to target the neck, shoulders, arms, back, core, hips and even quads. You want really ease your way into the stretch by first slowly laying backwards. Then pull your shoulders and neck back, last you want to lift your hips and try and hold the position for a set period of time. If you feel too much pressure on your back then avoid the extra arch when leaning backwards.

Full Body Mobility Stretch

These stretches work hand and hand to help stretch out the entire back, from the low back to the top of the traps. You do not need to rush from one pose to the other, it should be a slow and natural shift. Really simple to get that back as high and arched as possible and then slowly arch it in to get that belly button as low as possible. Your position of your hands and knees should never move. Look to shift every 8-10 seconds for 1 whole minute.

Cow Pose/Cat Pose Stretch

This mobility stretch will target the glutes and hamstrings. Focus on keeping the leg that is overtop the other leg outward at all times. This stretch is more difficult for someone who is not very flexible (including myself), as an alternative you can pull in your leg without having the opposite leg being in front of it, instead just straighten it out and focus on pulling in one leg. As always, focus on breathing and getting a long deep stretch.

Glute/Hamstring Mobility Stretch

Here you will be foam rolling your glute muscles, be sure to hit one at a time and hit both glutes. It is better to isolate each side because it forces more pressure and allows the foam roller to get a deeper massage. You want to sit directly on the roller and gently rock forward and back.

Glutes Foam Rolling

Here you will be aiming to foam roll the hips, be sure to use your hands to alleviate some of the pressure if it is overbearing. If possible keep the foot of the same hip you are rolling, off the ground so it can isolate the hip more. It may be slightly uncomfortable but if it is painful, take less pressure off the weight of your hips. Make sure you do each side.

Hips Foam Rolling

Here you will solely focus on rolling the whole quad muscle. If possible, keep the opposite leg (that’s not rolling) elevated to really isolate the quad rolling. Find a comfort level and really roll out the whole quad from the top to the bottom just before the knee cap. Each quad can get upwards of 45 seconds of slow, controlled rolling.

Quads Foam Rolling

Here you will be targeting the calves and work your way down to your ankles or Achilles. Elevate the other calf/leg that is no rolling so you can really get a deep pressure and isolate the rolling calf. As you roll you can aim to hit the inner and outer sides of the calves as well. Make sure you roll both calves and ankles.

Lower Body Stretches

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