Couch Stretch

The technique.

1. 01

   Kneel on the floor with one knee close to a wall or bench, shin flush against it.

2. 02

   Place your other foot flat on the floor in front of you, knee bent at 90 degrees.

3. 03

   Keep your torso upright and core braced, gently pushing your hips forward.

4. 04

   Feel the stretch in your quad and hip flexor of the kneeling leg.

5. 05

   Hold the stretch for the desired duration, breathing deeply, then switch sides.

What goes wrong.

• ×Arching the lower back excessively, reducing the stretch on hip flexors.
• ×Not getting the shin flush against the wall, reducing intensity.
• ×Leaning too far back, losing core engagement.
• ×Forcing the stretch, risking discomfort or injury.
• ×Holding breath, reducing relaxation and effectiveness.