The TuneUp Program

It's important that these exercises be taken in the proper context, they are listed here purely for reference, you'll be guided to them throughout the program or by me directly, either through the forum or via an online consultation. Don't work through them without any supervision.

Hamstring Stretch

• Sit on the floor and spread your legs as far as possible.
• Turn your waist so that you’re facing your right foot.
• Lean forward and flex your right hip by pushing your abdomen toward the front of your thigh, and reach for your foot.
• Keep your back straight, the stretch is more effective and it’s less of a strain for your back.

Hip Flexor Stretch

• Start with your legs wide apart.
• Turn your waist and right foot both 90 degrees to the right.
• Keep your back upright and lunge forward onto your right knee.
• You should feel the stretch around the left groin.
• Stay relaxed and hold the stretch for about a minute.
• Repeat for the other side.

Hip abductor stretch

• Lie on your right side with both legs straight.
• Flex your left hip and knee.
• Pull your shoulder back to rotate your spine back until your knee is off the floor.
• You’ll only feel this stretch if you can relax your hip. If your knee is off the floor and you don’t feel the stretch concentrate on letting your knee fall by relaxing your hip muscles.
• Lie here for a few minutes, allow the myofascia in the hip and leg to stretch and relax.

Stretching the lateral rotators of the hip

This is a strong stretch, not for the faint-hearted or anyone with structural problem in the hip joint. If you this one too difficult, don't do it, the previous stretch for the medial rotators will also lengthen the lateral rotators so just stick with it for now.

• Sit on the floor with your left hip flexed so that it’s in front of you.
• Rotate your left hip laterally so that your foot is pointing out to the left and then flex your knee. Your leg below your knee is pointing directly to the right.
• Lean forward, taking your abdomen toward your left knee, don’t bend your upper back. You should feel a strong stretch deep in your buttock.

Hip Adductor Stretch

• Stand in horse stance.
• Widen your stance as far as possible.
• Bend your left knee and keep the right one straight so that you come down on your left side as your upper body rotates to the right.
• You’ll feel a stretch inside the groin on your right leg.
• Hold for 5 seconds, come up and stretch the other side.
• Do both sides 3 times, holding it a bit longer each time.

Stretching the medial rotators of the hip

• Sit and bring your right knee toward your chest.
• Cross your right foot across your left knee and pull your right knee up into your left shoulder as you turn your trunk to the right.