Stretch of the Week: Super Lunge
By Amanda Gallow, DPT, SCS
AZOPT Buckeye Physical Therapist
Stretch Type: Dynamic
How to Perform: Begin standing tall. Step forward with your right leg, landing on the ball of your foot in a lunge position. Be sure to keep your shoulders over your knee. Place your right hand on the ground and gently push out into the right hip until you feel a stretch for 5 seconds. Then place left hand on the ground and rotate your trunk up towards the ceiling. You should feel a stretch in your upper back. Hold for 5 seconds. Next, place both hands on the ground, try to straighten knee as far as possible feeling a stretch in the back of your right leg, and hold 5 seconds. Finally, stand up tall. Then, repeat on your opposite side. Perform 10 lunges each side.
Why Perform This Stretch: This is a unique and dynamic stretch that can be performed prior to any sporting activity. It combines multiple muscle groups including the hamstrings, hip rotators, hip flexors and trunk rotators. If you are short on time during your dynamic warm-up this is a great option to target multiple muscle groups in one stretch!