Open Your Hips
with a bench
Open your hips without getting on the floor.
You've probably spent years behind a desk or in your car and how your hips and lower back are paying the price. In fact you're so tight that you can't even get on the floor to stretch out. This is where we introduce a bench. Traditional floor stretches can feel uncomfortable, hard to get into, or be too tough for your back or knees, using a bench lets you get all the benefits of deep hip mobility with more support, more control, and less strain.
This routine uses 3 simple bench-based stretches to open your hips, glute, and hip flexors while giving your spine room to relax and breathe.
Find a rep range that feels good for you.
Start with 6 reps on each side. once you've done each stretch repeat that circuit 3 more times.
As you start loosening up more, try extending the amount of reps you do each stretch especially the ones you feel the most benefit from.
Remember to move slowly through each stretch. These are mindful movements that should not be rushed.
Half Kneeling Thoracic Wall Opener
Open up your chest and loosen up your neck.
Start by setting up a bench on an incline (a higher incline will make this stretch easier). Place one shin on the bench to create an elevated pigeon stretch. Keep your chest tall and square your hips as best you can. Reach the opposite arm of the leg on the bench diagonally and down. leg your hips sink gently as you exhale slowly. This can be a very intense stretch so start off slow and play with the angle of the bench until you find what works for you.
Bench Hip Rock
Hip flexor and hamstring flow.
Place one foot up on a bench in a half kneeling stance. Gently shift your hips forward and reach towards the ceiling (make sure your heel doesn't come off the bench). Then shift your hips back, softly straightening your front leg for a hamstring stretch. Slowly rock between the movements and do your best to keep your spine straight and avoid excessively arching or bending, the stretch should stay in your hips and hamstrings.
Elevated World's Greatest Stretch
The world's greatest stretch but with a bench.
Start by placing your forearms on the end of a bench like a plank. Lunge forward with one leg and drop your hips as low as you can while keeping your chest tall. Rotate the same side arm up towards the ceiling (imagine you're trying to show your arm pit the sky, I know it sounds weird but it works). Return to the plank and repeat on the opposite side. The more elevated you are the easier the stretch will be, the end goal for most people is to do this stretch on the ground.
