Stretch of the Week: Chair Lunge

The final week of June is upon us. Let’s end it with a great stretch called the Chair Lunge!

This stretch will work on the hip flexor muscle group that can shorten from sitting too much.

You will need a chair for this stretch, preferably one without wheels. If your chair has wheels, make sure they are locked in place.

If you have a history of knee or low back pain, this may not be the right exercise for you. As with beginning any exercise program, it is recommended to consult with your physician, physical or occupational therapist to determine which exercises are best for you.

Performing the Chair Lunge:

1. While sitting in the chair, turn your body to the right so you are now completely facing in that direction.  Place your right hand on the back of the chair for support. Scoot your hips to the left edge of the seat so your left leg is fully off the chair. Keeping your right sit bone on the chair, extend your left leg back. Your right knee should be in line with your right hip and bent so that it is positioned directly over your right ankle.

2. Make sure your left knee stays slightly bent while extended behind you and that your left toes are curled under. Sit up tall, positioning the shoulders over the hips. Draw the belly button to the spine to keep the abdominal muscles engaged. The further back you reach your left foot the more stretch you will receive along the front left side of your body. Take note of the photos labeled yes and no. Do not slouch and make sure that the front knee remains directly over the ankle.

3. Stay here for 30 seconds to 2 minutes. Then repeat on the other side.

Thanks for participating in the weekly stretch. Enjoy!

Questions? Email me at rachel.lackowski@athletico.com

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