As we move into week three of February, let’s assess how you’re feeling. Go ahead and do the first two weeks exercises for your warm up. Notice if you feel less stiffness through the inner thighs. It is always good to check in with the body daily which can help determine how much stretching to do. If you are sore from previous stretching or activities, it is recommend to take break from your routine to allow the muscles adequate time to rest. If you feel more limber, you might want to stretch further, but please be mindful using slow and controlled movements.
Now that you have had an opportunity to listen to your body, let’s get to the stretch for week 3. This one is called Standing Big Toe Grab. Don’t worry if you cannot reach your toes, we always have our trusty strap to help us! You will also need a sturdy chair (without wheels; a second one may be needed for support while getting in to the starting position) and a folded blanket.
This exercise is more advanced as it requires the ability to lift your leg over the back of a chair and balance on one leg. If you have difficulty balancing or have a history of hip, groin or knee pain, this may not be the right exercise for you. As with any exercise program, it is recommended to contact your physician, physical or occupational therapist to review what is most appropriate for you.
Performing the Standing Big Toe Grab:
Take a look at the photo marked yes and the photo marked no. Notice the differences. The no photo has the left foot turned in, a bent right knee, a rotated trunk, and the head is resting too far forward. This will not allow you to engage the muscles as intended to feel the inner thigh stretch.