Stretch

Couch Stretch

Rear knee against the couch, shin up the backrest - the deepest hip-flexor and quad stretch you can do at home, using the exact piece of furniture that made you tight. Sitting shortens the front of the hip; this is the antidote, and it's intense.

IntermediateNo equipment~4 min

Demonstration

Hold

45s

Per side

×1

Best for

Post-deskPost-workout

How to do it

  1. 1

    Kneel in front of your couch and place your right knee at the base, shin and foot running up the seat or backrest.

  2. 2

    Step your left foot forward flat on the floor into a lunge position.

  3. 3

    Squeeze your right glute and tuck your pelvis slightly - this is what makes the stretch work.

  4. 4

    Lift your torso as upright as you can tolerate; the more vertical, the deeper the stretch.

  5. 5

    Hold, breathing slowly, then switch legs.

Common mistakes

  • Arching the lower back instead of tucking the pelvis and squeezing the glute
  • Forcing the torso vertical on day one - earn it over weeks
  • Kneeling on a hard floor without a cushion under the knee

Dad tips

  • Put a pillow under the back knee - no medals for suffering.
  • Hands on the floor first, then a chair, then upright as you loosen over weeks.