“WORLD’S GREATEST QUAD STRETCH”
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TAG SOMEONE WITH SORE KNEES & QUADS 🦵
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Give your QUADS some ❤️ with this stretch. Be sure to have sound on 🎤 so that you can hear Arash coaching Craig through this stretch. If you can’t have your sound on no worries, check out the instructions below ⤵️
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1️⃣ Lay on your side, specifically the side that you want to stretch. Craig is laying on his left to stretch his L side.
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2️⃣ Bring the opposite knee up towards your chest and hold it in place with the arm that is on the same side of the leg that is being stretched. Craig is holding his R knee with his L hand. If this is uncomfortable, you can prop your knee up by putting a foam roller or something else under the knee to support it.
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3️⃣ Grab the top of your ankle on the side you plan to stretch with the other arm that is free with the palm facing the ceiling. Craig grabs his L ankle with his R hand. Try to pull your knee back as tolerated to help increase the stretch of the hip flexors.
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4️⃣ Perform a posterior pelvic tilt (decrease the arch in your low back) and then rotate your chest towards the ceiling.
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5️⃣ Hold for at least 30s and repeat 2-3x. Be sure to BREATHE‼️ Repeat on the other side
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𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮.
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