by Tim Anderson
Hey MYB Krewe! I have four stretches for you to help promote flexibility & mobility in your lower back, hips & lower leg. I did these everyday when I was performing eight shows a week on Broadway. Remember when preforming stretches you want to listen to your body. If you’re not used to stretching, it can be uncomfortable at first. Over time the stretches will become easier to perform and more comfortable to do.
First is a calf stretch. This is one of many that you can do but I like this one in particular because not only do you feel the improvement but you can see it as well.
With your shoes off, start by placing your foot a fist length away from the wall.
While facing the wall, bend your knee while keeping your heel on the floor. If your knee touches the wall you are doing great with calf flexibility. If there’s space between your knee and the wall, slowly bend and straighten you knee to increase range of motion and flexibility. Your knee may not touch at first but if you keep at it you will start to feel and see improvement.
Second is for the arch of the foot. You will feel this all the way from the big toe into your heel. This one is similar to the calf stretch. I grabbed a roller but you can grab anything that you can put space between you and the wall. Flexing the toes back, scoot the ball of your foot as close as you can to the object between you and the wall. For some this will be enough of a stretch. To go deeper, slowly bend and straighten your knee. This one can be intense so take your time and breathe.
Now for the hips. Most of us are familiar with some version of the “figure four” stretch. I like doing it on the floor because of the support I can give to my lower back by propping myself up with my arms. No matter what version of this stretch you do, it’s super important to flex the foot on the side that you’re stretching. This engages muscles that run along the shin bone and gives extra support to the knee. Don’t forget the breathe!
Last but not least, this is my favorite stretch. You can use a door frame, door knob or anything that allows you to grip and lean back. This stretch can be felt all the way from the shoulder into the lower back/hip area. I was given this stretch when I was rehabbing a lower back injury.
When grabbing for the door frame you want to point your thumb down. In this flat back position leaning away from the door frame, start of with square hips and shoulders. Find a position that you’re able to hold. For some this may be enough.
If you want to go a little deeper you can pullback with the hip on the same side that you’re stretching. In this pic I also added a little rotation in my torso to get a little deeper into my lower back/oblique area. Taking your time is key.
With any stretching routine, I tend to think of them as active stretches. Even if I’m holding a position, I am mentally visualizing my muscles elongating with every exhale. Your breath is supper important when stretching.
Remember to listen to your body. If ever you feel a sharp pain, STOP! Discomfort is usually a normal part of stretching in the beginning, but sharp, shooting pain should never be. I promise with consistent practice, you will see improvement. Happy Stretching!
