You must have full range of motion in your hip and ankle joint and good stability in your torso to do a lunge correctly, according to physical therapist Gray Cook, author of "Movement." When you do lunging stretches, you strengthen your hips and abdominal muscles.
Front Lunge Stretch
Stand with your legs together, and step forward with your right leg. Keep your left heel on the ground and both feet pointing forward. Shift your weight toward the right foot, and raise your left arm above your head. Contract your left buttock to stretch your hip flexors and upper left thigh. Hold the stretch for one deep breath, and return to starting position. Repeat the pattern 10 times, switch legs and repeat the pattern on the other side.
Side Lunge Stretch
Stand with your legs together and step to the side with your right leg with both feet pointing forward. Bend your right leg and lower yourself toward the ground, reaching forward with your arms for balance. Keep your left leg straight to stretch your inner thigh. Do not round your back. Hold the stretch for one deep breath, and return to starting position. Perform 10 reps on both sides.
Distance
Changing the distance of how far you step from your original position affects the lunging pattern. You can choose to take a small step forward, and increase the distance by increments of 3 inches until you can almost maintain your form. Vary the distance with each step in the exercise.
Upper Body Variation
Add upper body movements, such as overhead reach, torso rotation and side reach, to stretch your hip and torso muscles in different directions. This challenges your ability to balance maintain your posture, blending the benefits of strength and stability with balance and flexibility, according to Rodney Corn, co-founder of PTA Global. If one side of the lunge is more challenging than the other side, do an extra set on the harder side.
References
- "IDEA Fitness Journal"; Creative Total Body Exercises; Rodney Corn; February 2010
- "Movement"; Gray Cook; 2010
