Athletic elite's four-exercise mobility regimen alleviates back discomfort and flexes hips within 12 minutes of execution.
Laura Horvath, the 2023 CrossFit Games' 'fittest woman on earth,' relies on the Pliability app for her stretching routines. One such routine, part of Pliability's Back Pain Path, focuses on the hips and glutes, rather than specific spine stretches like the cat-cow.
The four-move stretching routine discussed here is designed to alleviate discomfort and strengthen the back, while also benefiting surrounding muscles and joints like the glutes and hips. All you need for this routine is a box or sturdy raised surface to lean on.
The Routine
The first move in the routine is a 3D adductor stretch. Stand to the right of a sturdy surface at knee-height, place the left foot on it with the toes facing upward, lean forward until your torso is as close to parallel with the ground as possible while maintaining a flat lower back, and slowly return to the starting position.
The second move is a standing lizard with 'corner' education. Stand facing a box or sturdy surface at knee-height, raise the right knee and place the right foot on the box. Sink the hips towards the box, keep the legs relaxed, and experiment with sinking the hips in slightly different directions to target tight spots.
The third move is the Standing pigeon stretch. To perform this stretch, stand facing a box or sturdy surface at about knee-height, place the lower right leg on the box horizontally, and lower the right knee towards the box or sturdy surface. Do this with a relaxed right leg and sink the hips towards the box for a deep stretch. Time dedicated to each Standing pigeon stretch is 90 seconds on each leg. This stretch targets the hips and the outside of the glutes (backside muscles).
The final move is the Jefferson curls stretch. Stand upright with feet hip-width apart, drop the chin to the chest, allow the head to continue dropping towards the floor, and let the arms hang down towards the floor. Take a deep breath as you reach the bottom, squeeze the glutes and abdominals, and reverse the movement to return to the starting position. The Jefferson curls stretch lasts for 60 seconds. This stretch targets the spine and neck.
The Benefits
Strong, healthy hips and glutes can support the spine, help maintain proper pelvic alignment and good postures, and lower the risk of knee pain or injury. After completing the routine, the author felt looser and more relaxed, with subtle tightness in the lower back from deadlifts subsiding, and the ability to comfortably sink into a deep squat.
Safety First
Instructors advise to 'back off the stretch' if any discomfort is felt in the hips or lower back during the Standing pigeon stretch, and to 'back off the range of motion' if pain is felt during the Jefferson curls stretch.
Laura Horvath, the CrossFit champion, uses this routine to maintain her physical fitness and alleviate back pain. You too can give this routine (and similar) a try in the near future. The routine can be done by following a video on the Pliability app or by following instructions and timings provided.
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