QL Straddle Stretch

Discussion in 'Flexibility, Mobility, and Movement' started by Bauer, Mar 29, 2019.

  1. Bauer

    Bauer More than 500 posts

    I am currently following S+S and try to keep it Pavel.

    I do find that when I DON'T do the stretches that my glutes, QL or hamstrings tend to bother me the next day. So I dig the stretches as restorative tools.

    However, the QL straddle stretch tends to give me a tense neck and headaches. I prefer the straddle style to other types of QL stretches (such as against a wall), since it also targets the adductors and hamstrings. But the neck issue remains. I have tried quite a few variations and neck positions but nothing has helped so far.

    I wonder how I can deal with that.

    Maybe use another stretch + something for the hamstrings?
    Or how do you go about the QL stretch in S+S?
  2. Tobias Wissmueller

    Tobias Wissmueller Quadruple-Digit Post Count

    How do you stretch?

    Do you tense your neck and head, maybe shrug your shoulders, during the stretch?

    How deep do you go into the stretch, until there is some kind of pain?

    Or do you keep a relaxed face and shoulders during the stretch?

    I also treat them as restorative tools and do them (+ 90/90 + Pretzel) nearly every day before going to bed. Also helps to wind down mentally.
    Bauer likes this.
  3. Bauer

    Bauer More than 500 posts

    I used to do the stretch more contract-relax style and switched to a more relaxed passive style. I try to treat it as an OS reset or Strala Yoga style. That has definitely helped.

    I reach with my stretching side arm which stretches the lats and try to keep my neck loose. But this seems to make matters worse. There is no pain -- but sometimes a bit of discomfort in the shoulders. Maybe holding onto something could help?
  4. Tobias Wissmueller

    Tobias Wissmueller Quadruple-Digit Post Count

    Maybe stupid question, but which muscle did you contract?
  5. Steve Freides

    Steve Freides Forum Administrator Senior Certified Instructor

    @Bauer, a video could be useful here.

    In lieu of that, here's an alternative suggestion for you - a similar but different stretch.

    Stand in front of something you can put one leg on comfortably. E.g., a chair, a table - for me, it's my front porch railing that's about waist height. I will explain for one side but do both.

    Put your right heel up on the table/chair/railing. You'll be facing forward or slightly to the left.

    Pivoting on your left heel, face 90 degrees left - chest points left, left foot points left. Stand tall.

    Now reach your left arm over your head, elongate your spine, and reach your left hand to your elevated right foot. Allow your chest and the leg you're standing on to move as is comfortable.

    If you're able, bring your right hand to your right foot as well.

    Dusko, Tobias Wissmueller and Bauer like this.
  6. Bauer

    Bauer More than 500 posts

    Both sides, alternation pulling in and pushing away: Pulling into the stretch with the shortened obliques, hip flexors and quads. And resisting the stretch with the elongated hamstrings, obliques and lat --> and then relax.

    Thanks @Steve Freides , that is a nice stretch, too. I call it Standing Sidebend.

    Last year I did a lot of strength based mobility work and that one was a staple.

    Today I did the QL stretch (standing and straddle) with a focus on loose shoulders and a loose face. So far no headaches :)
    Steve Freides likes this.
  7. Tobias Wissmueller

    Tobias Wissmueller Quadruple-Digit Post Count

    For a long time I did not progress with the QL-Straddle. Only when I did it as follows I was able to touch the toes with the opposite / stretched arm:

    At first, I go as deep into the stretch as possible. Very slightly, no pulling, no pushing, just my own weight, barely feeling a stretch. Then, I flex my gluteus and abs, like having to go to the bathroom, but you need to hold it. Additionally, I take a deep breath into my stomach through the nose. This is where I go deeper into the stretch. Comfortably, not forcing anything. I keep the tension for a second and then I breathe out, relax all muscles and gently try to get deeper into the stretch. Similar like Pavel describes in "Relax into Stretch".

    That leaves all muscles, except gluteus and abs, quite relaxed. Especially everything above chest level.

    Other options that come to my mind that helped me: Use a stretch-band by putting it around your foot and holding it with the opposite hand. Pull slightly on the band to get deeper into the stretch.

    Don't stretch out the opposite leg, but keep it close to your groin. Keeps me more stable
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  8. Bauer

    Bauer More than 500 posts

    Thanks Tobias, I will definitely play around with that version!
    Tobias Wissmueller likes this.
  9. Michael20

    Michael20 Double-Digit Post Count

    You could try modifying the stretch by sitting on a yoga block or small stool or something like that. The elevated position may help to make the stretch less intense. Are you aware of your head position while performing the stretch? You may potentially have an issue with neural tension (excessive tension) of a nerve or potentially a thoracic mobility issue that is causing you to have neck tension or headache. If headaches continue with stretches, seek medical consultation.

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