Stretches hip flexors. Many people have tight hip flexors due to excessive sitting. Hip flexor flexibility is very important for posture and prevention of lower back pain and other gross motor activities (e.g. kicking, jumping)
Do this before, during or after sitting, to stretch the hip flexor muscles that become tight with prolonged sitting.
Use this stretch before gross motor activities (e.g. running/sprints, high jump/long jump).
Instructions
Kneel down, and step one foot forwards (to balance on one knee and the other foot)
Tuck your bottom under (like a naughty puppy tucking its tail down between its legs)
Lean slightly forward until you feel a stretch in the front of your hip
Clasp your hands together and reach them up above you
Hold the stretch for 5-10 deep breaths, then switch legs
Watch Points
Bottom tucked down (like a naughty puppy)
Hips/pelvis facing straight forwards
Modifications
More Challenging
Multi-Sensory
Ball Skills
Fine Motor
Standing:
Do this stretch standing by taking a big step forward.Tuck your “tail” (bottom) down and bend your front knee slightly.Reach your hands to the sky.
Seated:
Lift your left ankle and place it on top of your right knee. Gently lean forwards, keeping your back long and straight. Use your left hand to gently press your left knee down. Hold for 5 deep breaths, then switch legs.
While doing the Llama Stretch, lift your back foot and use your hand to pull the foot towards your bottom
Stay tall, straight and focussed, like a llama listening carefully to the sounds all around
