Shinbox IR Stretch

몸 부위: Legs

대상 근육: Glutes, Obliquus externus abdominis

장비: none (bodyweight exercise)

지침

Step 1. - Starting Position: Sit on the floor with both hips and knees bent at 90-degree angles.

Step 2. - Leg Placement:

Step 3. Place one leg in front of you (external rotation) and the other leg out

Step 4. to the side/behind you (internal rotation). The shins and knees should

Step 5. remain flat on the ground.

Step 6. - The Movement:

Step 7. Keeping your hips square, hinge your torso forward or tilt it laterally

Step 8. (side-to-side) toward the front leg to deepen the stretch.

Step 9. - Target Areas:

Step 10. Stretches the glutes and piriformis (front leg) and the hip flexors and

Step 11. quads (back leg). Engages the core and obliques during lateral flexion.

Step 12. - Goal: Improves hip mobility, specifically internal and external rotation, and relieves lower back tension.