Couch stretch
Also called kneeling thigh stretch, wall quad stretch
- Works
- Front of the thigh · quadriceps
- Front of the hip · iliopsoas and rectus femoris
- Needs
- No equipment
Setup
Kneel with your back to a sofa or wall. Put one knee on a cushion close to it and slide that foot up the sofa or wall behind you. Put the other foot flat in front.
Steps
- Keep your hands on the front knee or on the floor.
- Squeeze the buttock of the back leg.
- Lift your body slowly toward upright, only as far as is comfortable.
- Hold for the time you chose, then change sides.
Breathing
Breathe slowly. Let each breath out take you a little further, without forcing it.
Where you feel it
Strongly in the front of the thigh and hip of the back leg.
Common mistakes
- Arching the lower back.
- Going upright too soon.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if the kneecap of the back leg hurts; use a thicker cushion.