Alignment & Restoration for Kettlebell Lifters

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The following excerpt is from Pete Egoscue’s book, Egoscue Method of Health Through Motion: (stretches illustrated by ICKB lifter, Brittany V.S.) 

“…promoting bilateral activity by literally wringing out the posture muscles of the spine and the hip, making them contract and release equally on both sides — something they’ve forgotten how to do because of upper body rotation.”

Crocodile Twist Phase 1

Crocodile Twist:

Lie on your back with legs extended.

Put left foot on top of the toes of your right foot.

Extend your arms out level with shoulders, palms facing the floor.

Crocodile Twist - Phase 2

Tighten quadriceps of both legs and roll your feet to the right, trying to get them to touch the floor, while keeping one foot on top of the other.

Lift your left hip off the floor, trying to get it to point to the ceiling.  Your head looks to the left.

Hold position for 30 seconds to 1 minute.  Reverse the feet and repeat on other side.

Downward Dog

Downward Dog:

Your hands should be directly under your shoulders and knees spread apart directly under the hips.

Make sure that the hands do not move back toward the feet.

Push the hips back and tighten the quadriceps as you gently lower the heels to the floor.

Check to make sure your feet are parallel, shoulder width apart, quadriceps are tight, and hips are pushing up and back over the heels.

The back must be flat, not bowed.  Breathe!

Hold for 30 seconds to 1 minute

Hip Crossover - phase 1


Hip Crossover:

Lie on your back with both knees bent and feet flat on the floor.

Cross the left ankle over the right knee and press the left knee out toward the feet.

While maintaining this position, lower your left foot to the right side and place it flat on the floor.

Hip Crossover - Phase 2

The right knee stays bent and both feet on the floor.

Keep the left knee pressing up towards the ceiling to feel a stretch in the area of your left hip.

Reverse the directions and repeat on the other side.

Hold 30 seconds to 1 minute

Quadratus Lumborum

Quadratus Lumborum:

-lateral motion in the spine from stable pelvic position

Sit on the floor with your legs straight and spread apart.  Make sure you are sitting upright over the hips and not rolling backward.  Flex your feet so that the feet and knees are pointing straight up.  Bend your left elbow and place it along the inside of your left leg near the knee with the palm facing up.  Slide it under the left calf.  Extend your right arm over your right ear, bending sideways over your left leg, and twisting your upper torso slightly.  Repeat on other side.

Hold 30 seconds to 1 minute