Check out this legit hip flexor, quads, and T-spine stretch named the bretzel 🥨. Be sure to have sound on 🎤 so that you can hear Arash coaching Craig through this stretch. If you can’t have your sound on no worries, check out the instructions below.
Lay on your side, specifically the side that you want to stretch. Craig is laying on his left to stretch his L side. Bring the opposite knee up towards your chest and hold it in place with the arm that is on the same side of the leg that is being stretched. Craig is holding his R knee with his L hand. If this is uncomfortable, you can prop your knee up by putting a foam roller or something else under the knee to support it.
Grab the top of your ankle on the side you plan to stretch with the other arm that is free with the palm facing the ceiling. Craig grabs his L ankle with his R hand. Try to pull your knee back as tolerated to help increase the stretch of the hip flexors. Perform a posterior pelvic tilt (decrease the arch in your low back) and then rotate your chest towards the ceiling.
Hold for at least 30s and repeat 2-3x. Be sure to BREATHE‼️ Repeat on the other side