How to do a Kneeling Hip Flexor Stretch

How to stretch at LA Fitness.

Kneeling Hip Flexor Stretch

This stretch is designed to relax your hip muscles, similar to the pigeon stretch.

Begin in a kneeling position, and bring one foot forward while making sure that your front knee is directly over your ankle and bent at about 90 degrees. Next, place both hands gently on your front thigh, and lean forward. Take gentle, relaxed breaths and lean into the stretch a bit deeper. Switch legs and perform the stretch on the opposite side.

Top Tips

  • Be sure to keep your back knee on the ground and your shoulders down and squared in good posture.
  • Gradually and incrementally increase the duration of the stretch, holding the stretch for 20 seconds or more.
  • Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.

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Thanksgiving By The Numbers

It’s that time of year again, the holiday when we have a celebratory feast to share our thanks that ends up becoming an opportunity for us to gorge ourselves on one GIGANTIC meal. So, what’s the big deal?

The main issues reside in the excess of fat, sodium and calories. However, it isn’t all bad; there is some good nutritional value in a few of the foods that we traditionally serve at Thanksgiving!

LA-Fitness-BlogThanksgiving-by-The-Numbers

Debbie James is a registered dietitian. Any views or opinions presented in this article are solely those of the author and do not necessarily represent the opinions or recommendations of Fitness International, LLC.


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How to do a Pigeon Stretch

How to stretch at LA Fitness.

Pigeon Stretch

This stretch is designed to release tension in your gluteal and hip muscles.

Begin on all fours (in a table position) and bring one knee into your body, keeping it bent while your other leg is outstretched behind you. The outer side of your front leg should be facing the ground. Keep your hands on the floor on either side of your front knee. Then, turn your front foot so that the top of it is facing the floor and in line with your opposite hip. Sink into your hips while keeping them square to the floor. Walk your hands out in front of you to stretch your back and relax into the stretch.

Advanced Variation: If you can, bring your upper-body down all the way to the floor. This variation is called the sleeping pigeon stretch, and while it may be a bit tougher, it can be additionally advantageous because it is a deeper stretch.

Top Tips

  • Gradually and incrementally increase the duration of the stretch, holding the stretch for 20 seconds or more.
  • If you are uncomfortable turning your foot so that the top of it is towards the floor, you can move your foot back toward your groin.
  • It is important to keep your shoulders square in front of you and then to the ground once you get into that sleeping pigeon pose.
  • Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.

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How to do a Standing Quadriceps Stretch

How to stretch at LA Fitness.

 Standing Quadriceps Stretch

This stretch is designed to help release tension in the front part of your thigh, or quadriceps.

Stand and place your hands against a wall, or another surface equally stable for balance. Start by grabbing the ankle of your opposite leg with your other hand and pulling your heel forward towards your butt. Then, switch legs and repeat the stretch on the other side.

Top Tips

  • Gradually and incrementally increase the duration of the stretch, holding the stretch for 20 seconds or more.
  • The more you pull forward with your leg and hips against the resistance of your hand on your ankle, the more you will feel the stretch.
  • It is important to keep your upper body up straight, with good posture, not allowing yourself to lean forward.
  • Always remember to breathe throughout the stretch, relax, and avoid the impulse to tense up.

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Interested in Joining LA Fitness, sign up ONLINE today? CLICK HERE for membership information!

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