I have a passion for exercising and I make it a point to attend CrossFit sessions five times a week. However, I must admit that I don't always prioritize my recovery efforts as much as I should. Consequently, there are times when my body feels a bit stiff and worn out.
On the other hand, there is someone who trains much harder than me and takes excellent care of their body. Her name is Laura Horvath, and she was crowned the "fittest woman on earth" at the 2023 CrossFit Games. Laura highly recommends the stretching routines on the Pliability app, which prompted me to reach out to the team and request one of her favorite sequences. I then put on some comfortable joggers and rolled out my yoga mat to give it a try.
After completing the 12-minute session, I gained some valuable insights and learned how to perform the four-move routine on my own. This particular routine is part of Pliability's "back pain pathway," a series of 12-minute sessions specifically designed to alleviate discomfort and strengthen the back. However, it's important to note that these routines don't solely focus on back-specific stretches; they also provide benefits to surrounding muscles and joints such as the glutes and hips.
During my session, I followed along with a video on the Pliability app where Laura demonstrated each move. However, you can also perform the routine by following the instructions and prescribed timings provided below. The only equipment you'll need is a box or a sturdy raised surface to lean on. For reference, I used a weight bench, but the side of a couch or chair can work just as well.
1. Stretching the Abductor Muscles in 3D.
Maintaining an upright toe on the raised leg while performing this stretch is more challenging than it sounds, and I noticed that mine tended to lean forward as I leaned over. Additionally, I had to concentrate intensely to keep my back straight. However, the rewards are well worth the effort. This movement provided a gratifying stretch along the inner part of my elevated thigh and hips. By hinging at the hip in this manner, I also experienced comparable strengthening advantages to those of the "good morning" exercise. I could feel the muscles surrounding my core and lower back engaging to support this region.
2. LIZARD IN UPRIGHT POSITION WITH 'CORNER' EDUCATION.
👉The most important lessons I've learned.
The instructor encouraged me to explore different variations of the standing lizard stretch by shifting my hips towards the box in various directions, aiming to reach the 'corners' or maximum points of the stretch. I thoroughly enjoyed the freedom to experiment and discover the angles that provided the most intense stretch for my body. Interestingly, I noticed that my left side felt slightly tighter than my right, which could be attributed to an old soccer injury in my left knee. It was not surprising to observe that Horvath was more flexible than me. While she effortlessly placed her elbows on the box next to her planted foot, I maintained straight arms and worked within my own physical limitations.
3. PIGEON IN UPRIGHT POSITION
👉The most important lessons I've learned.
This stretch proved to be the most demanding out of all, and I could distinctly sense the strain on the outer part of my gluteal muscles as well as in my hips. While attempting to gradually lower my knee towards the box did have some effect, the primary factor that intensified the stretch for me was lowering my hips further into the position. In the past, I have experienced discomfort during the pigeon stretch specifically in my left knee, which tends to aggravate my old soccer injury. However, I did not encounter any such issues with this standing variation. If you happen to experience any discomfort, the instructor's advice was to "ease off the stretch... You should not feel any discomfort in your knee whatsoever."
Assume a tall posture with your feet positioned at a distance equal to the width of your hips. Lower your chin towards your chest and gradually allow your head to descend towards the ground, progressively curving your spine one vertebra at a time. Permit your arms to hang freely towards the floor, facilitating the downward pull of your chest and shoulders. As you approach your hips, gently push them backwards while maintaining the straightness of your legs, thereby facilitating the continued folding forward of your chest. Upon reaching the deepest point of the stretch, inhale deeply while contracting your glutes (muscles in the buttocks) and abdominal muscles. To return to the initial position, execute the reverse movement in a slow and controlled manner.
👉The most important lessons I've learned.
After enduring some rather intense stretches, the Jefferson curl provided a refreshing change of pace. It effectively stretched and alleviated the tension in my spine and neck, which had become tight due to a combination of strenuous deadlifts the previous day and prolonged periods of sitting at my desk. Interestingly, as certain muscles relaxed, I could feel others springing into action to compensate for this. As I gradually straightened my spine and moved away from the deepest part of the stretch, my abdominal muscles engaged to provide support for my back. Personally, I found this experience incredibly pleasurable and calming. However, it is important to note that the instructor emphasizes caution, advising individuals to reduce the range of motion if they experience any pain and to avoid pushing themselves to the limits of their flexibility.
Final Contemplations
Upon completing this regimen, I experienced a heightened sense of relaxation and a greater sense of looseness. The slight tightness I had felt in my lower back from performing deadlifts the previous day had significantly diminished, allowing me to comfortably sink into a deep squat, all thanks to the hip-opening exercises. What truly caught me off guard about this routine, which is part of Pliability's Back Pain Path, was the lack of emphasis on specific spine stretches like the cat-cow. Instead, the majority of the movements seemed to target my hips, with particular attention given to my glutes. This approach actually makes perfect sense when you consider it. The human body is a complex network of interconnected systems, and the spine is far from being the sole player in this symphony. The supporting muscles and neighboring joints also play a crucial role in maintaining its smooth functionality. By cultivating strong and healthy hips and glutes, you can effectively support your spine, ensuring proper pelvic alignment and promoting good posture. Additionally, this will reduce the risk of experiencing lower back pain or sustaining injuries when lifting objects, as it alleviates some of the pressure on this area. For these reasons, I am confident that I will be revisiting this routine, as well as similar ones, in the near future.
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