Diego Buen's Active Isolated Stretching Circuit

Instructions

Feel: You should feel a mild/moderate stretch at the back of the knee.

Setup Directions:

1. Lie on your back with your legs extended.

2. Bend one knee and place the foot flat on the ground.

3. Use a strap, towel, or your hands to prepare for the stretch on the opposite leg.

Movement:  This stretch involves raising one leg while keeping the knee straight.

Movement Directions:

1. Slowly lift the straight leg upward, keeping the knee extended.

2. Hold the position just below the point of discomfort (not pain) for 2 seconds.

3. Lower the leg back down to the starting position.

4. Repeat this movement for 5-10 repetitions, then switch to the other leg.

Tips :Focus on controlled movements to avoid using momentum; the goal is to isolate the hamstring stretch.

• Breathe deeply and relax your body as you perform the stretch.

• Ensure your lower back remains flat against the ground during the lift.

• Gradually increase the height of your lift as flexibility improves.

Setup Directions:

1. Lie on your side with your legs stacked on top of each other.

2. Use a strap or towel to assist with the stretch if needed.

Movement: This stretch targets the hip abductors by lifting the top leg away from the bottom leg.

Movement Directions:

1. While keeping your bottom leg straight, lift your top leg upward to about 30-45 degrees.

2. Hold the stretch for 2 seconds at the peak of the lift.

3. Lower the leg back down to the starting position.

4. Repeat for 5-10 repetitions, then switch to the other side.

Tip: Focus on a slow, controlled lift to ensure you’re isolating the hip abductors effectively.

• Keep your hips stacked and avoid rotating your torso during the lift.

• Breathe deeply and relax your body as you stretch.

• Gradually increase the height of your lift as flexibility improves.

Feel: You should feel a mild/moderate stretch in the inner thigh.

Note: Try to maintain a straight trunk.

Setup Directions:

1. Lie on your side with your legs stacked on top of each other.

2. Bend your bottom leg for stability and keep your top leg straight.

Movement:

This stretch targets the hip flexor and quadriceps of the bottom leg.

Movement Directions:

1. Bend your top leg at the knee and grab your ankle or foot with your hand.

2. Gently pull your heel toward your glutes, feeling a stretch in the front of the hip and thigh of the bottom leg.

3. Hold this position for 2 seconds when you feel a mild stretch.

4. Release and lower the top leg back down.

5. Repeat for 5-10 repetitions, then switch to the other side.

Tips: Keep your hips stacked and avoid rotating your torso during the stretch.

• Breathe deeply and relax your body as you stretch.

• Focus on maintaining a neutral spine throughout the movement.

• Use a towel or strap if you can’t reach your ankle comfortably.

Setup Directions:

1. Lie on your back with your knees bent and feet flat on the ground.

2. Cross one ankle over the opposite knee to create a figure-four shape.

Movement:

This stretch targets the glutes by gently pulling the bottom leg toward your chest.

Movement Directions:

1. Grasp the thigh of the bottom leg and gently pull it toward your chest.

2. Hold the stretch for 2 seconds when you feel a gentle stretch in the glute of the crossed leg.

3. Release and lower the bottom leg back to the starting position.

4. Repeat for 5-10 repetitions, then switch to the other side.

Tips : Ensure you maintain a neutral spine throughout the stretch to avoid any discomfort.

• Breathe deeply and relax into the stretch.

• Avoid pulling too hard; aim for a mild to moderate stretch sensation.

• Focus on keeping your shoulders relaxed and flat against the mat.

Feel: You should feel a mild/moderate stretch of the hip muscles along the outside of your body. Sometimes you may feel the stretch radiating down into the outside of the knee.

Note: Keep the stationary leg facing upward, try not to excessively rotate your trunk in the stretch.

Point the ankle to you first, then pull with the rope for alittle more. Hold for 1-2 seconds. Breathe out with the stretch.