How to Do the Couch Stretch

Introduction:

If you spend a lot of time sitting, tight hips and low back tension are common. The Couch Stretch is a simple but powerful move to release your hip flexors and quads, improve posture, and support overall mobility.

Benefits of the Couch Stretch

• Improves hip flexor and quadriceps flexibility

• Reduces low back discomfort

• Enhances posture and alignment

• Prepares the body for movement, exercise, and daily activity

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  Demonstrating the Couch Stretch set-up for tight hips and hip mobility.

Step-by-Step Instructions

1. Setup:

• Kneel on one knee on the floor.

• Place the back foot on a wall, bench, or elevated surface so your shin is vertical.

  
  

2. Alignment:

• Keep your hips square to the front.

• Engage your glutes to protect the lower back.

  
  

3. Stretch:

• Slowly shift your weight forward, feeling a stretch through the hip flexor and front of the thigh.

• Keep the chest tall and core engaged.

  
  

4. Duration:

• Hold for 30–60 seconds per side.

• Repeat 2–3 times daily for best results.

  
  

5. Modification:

• If your back knee is sensitive, place a folded mat or towel under it.

• Adjust distance from the wall/bench to increase or decrease intensity.

Tips for Maximum Benefit

• Breathe deeply and relax into the stretch (3 second inhale,5 second exhale)

• Perform after light warm-up or post-workout.

• Combine with glute activation exercises for optimal mobility.

  
  

Ready to try it? Incorporate the Couch Stretch into your daily routine to unlock better hip mobility and feel relief from tight hips and low back tension.