Standing table hip flexor stretch

Olivia guides you through a standing table hip flexor stretch. First, a full demonstration of the exercise. Second, a detailed explanation of key elements of the stretch, which highlight important features of the Stretch Therapy system.

In this demonstration, no contractions were included. Any of the usual contractions can, of course, be added – attempt to drag the back leg forward, for example. You may, however, find it reasonably difficult to breathe comfortably in this stretch, in particular to relaxedly exhale and really relax further into the stretch. If you do, we suggest moving slowly through the exercise and focus on breathing and relaxing, and work to make this a long-held exercise, which can be of similar intensity to a shorter version which incorporates contractions.

A note from Kit. When he was learning this exercise it was the repeated re-tucking of the tail that was key for his body – you may find this is the case in your body, too.

Single Leg Squat variation

This variation on the classic "SLS" (single-leg squat) or "pistol" is easier than the standard exercise, and is excellent preparation for the full version, especially if you add a dumbbell or kettlebell.

Do the exercise as slowly as you can in the beginning, and don't add any weight until you can do 30 reps (15 on each leg, in one continuous set). Concentrate on balance and smoothness. You will find that the knee of the working leg will move sideways (usually inwards) and try to control this.

I am having great success with the back pain program. The persistent dull ache i have lived with for years is almost a thing of the past. It is only in the mornings when i get up that i feel the lumbar area to be vulnerable for want of a better word. Not necessarily painful just sensitive to abrupt movement. After a warm up and a few stretches i'm as right as rain.

As time goes by i hope that i will be able to achieve that nivarna of..... not even thinking about it. The new year will bring a return to work for me and an opportunity to stress test the ' new' back.

Jim M., Scotland – via email