The Couch Stretch is super easy & super effective at opening the anterior hip & increasing rectus femoris (quadricep) length. It’s a great “bang for buck” stretch/mobility drill for anyone who sits most of the day but still needs to be able to open the hip up during sport (e.g. runners, weightlifters).

Brace your trunk into a neutral spine, get the knee as close to the wall as you can tolerate and tuck your pelvis into a posterior rotation…don’t forget to squeeze your glute to generate extension!! Remember, it’s hip extension, not back extension, so keep the spine neutral to open your facet joints. Aim to hold for around 2 minutes each side, repeat as often as necessary. It can also be done with your foot on the sofa (hence the name) if you find discomfort with the ankle position on the wall.

‘seventy9 Sports Therapy is a private sports injury clinic in Farnham, Surrey, specialising in the treatment and rehabilitation of musculoskeletal injuries across the entire activity spectrum.  We pride ourselves on the delivery of a high-performance service, regardless of your physical or sporting abilities.  Our skilled and experienced therapists use best evidence-based practice to restore full fitness and function across the spectrum of sport, exercise and occupationally related injuries, treating you as an individual and building bespoke exercise programmes to fit your lifestyle and schedule.  Our therapists are all members of The Society of Sports Therapists.’