Posterior Chain Stretching

Markus RosenbergWell-being3 Comments

Have you noticed how some people stand and walk with great posture while others walk hunched over leading with their head? There’s an expression that states we are a product of our environment. And that’s very true. This mean’s the way we sit, stand, walk, or run all affect the muscles and bone structures of our bodies. The more repetitive the position or movement, the more we promote tissues to grow and become fixed. Most common symptoms for this are tight muscles in the front (anterior) side of our bodies and lengthened and weak muscles on the backside (posterior) side of our body. This results in reoccurring pain in the back, neck, knees, elbows and shoulders. Let’s take a look at how posterior chain stretching can help with these issues.

Fit Culture Inc Posterior Chain Muscles

The goal of any person should be to increase the length of the muscles on the anterior side and to strengthen the muscles on the posterior side as much as possible. Through stretching and strength training at Fit Culture Inc., this is our philosophy and first area we address with new clients. Getting people to move better by targeting specific muscles prevents injuries, improves range of motion, circulation, balance, muscle tissue recruitment and many other health benefits. We have found that this drastically improves well being and overall results in the training program.

Posterior Chain Stretching

Low Back

Lying on your back, bring both knees to your chest and reach around your knees as far as possible. With a strong grip, take a deep breath and upon exhaling roll your hips away from the floor and hold. For an added low back massage, rotate knees in a circular motion.

Gluteus and Hip Rotators

Lying on your back, position the outside of your ankle across the knee. Place one hand on the knee and the other around the ankle. Breathing, rotate hips in a circular motion, pulling up with both hands and knee to hold. Repeat on other side.

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Hip Flexors

In a kneeling position, place your front foot forward and the trailing knee on the floor. (Use a mat if necessary). Keep your torso upright, breathe in and exhale to lunge forward and hold. Repeat on other side.

Short Adductors

In a kneeling position, the front foot forward and out 45 degrees. Keep your torso upright, breathe in and exhale to lunge forward. Repeat on other side.

Long Adductors

In a kneeling position, place both hand on floor and spread knees apart. Place one foot laterally keeping the toes point forward. Inhale and upon exhaling sit on the heel of opposite foot. Repeat on side.

Want to learn more?

Click here to purchase your book “Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists” By: Thomas W. Myers.

Click Here for “Stretch to Win” By: by Chris & Ann Frederick

Markus Rosenberg

Markus Rosenberg

Owner and Trainer at Fit Culture
Markus Rosenberg received his degree in Kinesiology and Health Sciences from York University. He is the founder of Fit Culture Inc., a boutique style personal training studio, which specializes in full service personal training, nutrition and supplement programs working with clients in Concord, Thornhill, Vaughan and North York/Toronto.
Markus Rosenberg

3 Comments on “Posterior Chain Stretching”

  1. Both my chiropractor and physiotherapist have been very impressed that my training at Fit Culture Inc. has been focused on strengthening the posterior chain. As someone who has been treated by them for years for chronic knee and neck pain and tight hip flexors they have seen improvements in both my strength, posture and pain reduction. Thanks to the expert guidance, training and proper stretching techniques I have received at Fit Culture Inc. all aspects of my health are improving.

    1. Thank you Michele! We love seeing your huge progress and the mental strength and determination to reach your goal. We’re so happy to be a part of it!

  2. My chiropratic has seen an improvement in my burtsis since making the decision to train at Fit Culture even though this condition I have will never really go away the exercise & strecthes I do at fit culture help alot I don’t have constant pain in my right shoulder & doesn’t fall asleep all the time like it use to thanks Markus & Becki

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