Couch Stretch – Front of Hip

Video Transcript

Hello everyone, Dr. Alibhai here. Today, I’m going to demonstrate an exercise called the couch stretch, which targets tightness in the front of your quads and hips—common contributors to lower back, hip, knee, and even foot problems.

To begin, start on your knees. I recommend using a towel to cushion your knee, especially if you have sensitive knees. Position the towel against the wall and place your knee on it. The closer your knee is to the wall, the deeper the stretch will be. If the tension feels too strong, simply move your knee away from the wall slightly.

For this stretch, I’m working on my right leg. Place the top of your foot against the wall, and sit up tall. Tuck your tailbone down to avoid arching your back, keeping your ribcage down, and try to bring your buttocks towards your heel. Take a deep breath in, then breathe out and deepen the stretch. If you need more intensity, move your knee closer to the wall.

To enhance the stretch, contract the glute of the leg you’re stretching. Breathe in, then as you breathe out, relax the contraction and deepen the stretch further. This helps teach the glute muscles to activate more effectively by releasing the tightness in the front of your hip.

Hold the stretch for 90 seconds on each side. To target the deep capsule inside the hip joint, shift positions by leaning forward and adjusting the bend in your knee. Use your hands for support on the ground if necessary, but try to maintain a strong posture without collapsing.

Again, contract the glute, breathe in, then breathe out and push the stretch a bit further. Aim for a mild burn, around 4 out of 10 on the intensity scale. You may notice that this position also stretches the elevated leg.

Feel free to use something for support if needed, and ensure your torso remains upright. Do this for 90 seconds on each side. This stretch is part of my nightly wind-down routine and is excellent for warming up or cooling down after a gym session. Take care. Bye now.