James Dunne, founder of Kinetic Revolution, is a running coach. He specialises in identifying and correcting dysfunctional movement patterns that impair efficiency in endurance athletes.


In this video, he tweaks common hamstring and hip flexor stretches to add a rotational component. These small changes allow you to focus on muscles that you usually don't stretch, preventing muscular imbalance.


To perform the rotational hamstring stretch:


  1. Stand in front of a flat, elevated surface.
  2. Place one foot on the surface and lean your whole body forward. 
  3. Bend forward at the hips to wrap your arms around your front leg. Push back slowly at the hips and unbend your knee slightly to feel the stretch in your hamstring.
  4. Rotate your entire leg outward, then inward. These small motions help you stretch your hamstring medially and laterally.


To perform the hip flexor stretch:


  1. Take a big step forward with one leg, then drop your back knee to the ground in a lunge position.
  2. Keep your posture tall and tuck your pelvis underneath you. Try to posteriorly rotate your pelvis by contracting your glutes.


From here, you have three options to turn this into a rotational stretch:


  1. Take your arm on the same side of your back leg and raise it above your head. Then, lean your torso toward the side of your front leg.
  2. Raise the same arm overhead, but instead of leaning, rotate your torso to the other side.
  3. Rotate your back foot inward and outward.


These modifications turn basic stretches into tools to target different muscle groups. Mix these into your stretching routine to round out your mobility.


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