This is a combination stretch that affects both quadriceps and all the hip flexors—depending on two variables: how far away from the wall the back knee is (this affects the knee angle) and how far away from the floor the trunk is (the further you tuck the tail and lean the trunk backwards, the more psoas and iliacus are affected.
Rectus femoris is prioritised initially, as it crosses both the knee AND the hip joint.
The deeper you can go, the more the deep fascia lines are stretched and moved, too.
Personally, I love this stretch. The partner version, if you say in it for a while, provided unparalleled hip flexor stretching possibilities.
Try varying the distance of the knee from the wall in subsequent attempts, too.
The two contractions are to try to press the ball of the back leg's foot into the wall (a leg straightening action) and to try to drag the bent support knee 'through the floor' forward.
I always use the front leg's hamstrings to effect a deeper stretch, and I have the back leg's glute and all abs working to hold the tail tuck, too.
This stretch is the key to Front Splits, too.
Sincere thanks to both Jen and Laure, Driftwood Dance Academy, too, for both hosting my last Vancouver workshop and letting me shoot a few videos there in the lovely studio.
Find them here:
http://www.driftwooddance.com
Wall quadriceps-hip flexor stretch; solo and partner versions gym direct | |
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