January 17, 2014
      I do not know you personally. I have not seen you squat, run, or deadlift. But I can almost guarantee that your hips are tight. How can I make such a bold claim? Well, if you are like most everyone, you spend the majority of your day on your butt. From your meals, to your commute, to work. Almost everyone spends  the majority of their waking hours on their butt. This stagnant position freezes up our hips, limiting our range of motion. Now, there are a lot of factors that go into this limitation, but today we are going to focus on one, external rotation of the hip.

      If you have participated in a Yoga class you may be familiar with this stretch. We are going to take a different approach to the stretch, alternating between active and passive positions, making this a very effective stretch.  Try spending about 2:00 on each leg, alternating between :05 active holds and :10 passive stretch.

      We recommend this stretch before squat intensive workouts or any other time your hips feel tight. It is also a good idea to squat before and after this stretch. It will give you an idea of the progress you can make.

      If you are curious about how much range of motion (ROM) you need in a squat, take a look at this short video from our friend Kelly Starrett at MobilityWOD.     http://www.mobilitywod.com/2012/04/how-much-rom-do-you-need-really/

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