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Hi,I wanted to ask a brief question regarding the traditional couch stretch. I’ve been doing it daily using an air-ex pad against the wall and I have been working on adding duration from 2 minutes to 5 minutes a side.
I’m feeling now while doing the stretch im getting slight knee pain on the pad and the ankle planar flexed against the wall goes sort of cold and numb to the extent I need to get up and when I do I can barely move with my knee and ankle being sore.
Is this normal? Perhaps with my restricted anterior I’m pressing my foot into wall more the I should be when trying to squeeze my glutes
Any tips please??
Thank you again for your replies guys.
I will take it all on board and keep it going within it’s limits.
I should mention that i feel a lot more relief with posterior distraction mobs for the capsule. But I guess this doesn’t mean rule out the couch stretch?
– May I ask that is it important after the couch stretch for so long (several minutes) or even with a band … Should I always do the posterior distraction mob after to glide and reset the head to the back of the socket?
IMHO i always tell people to do a mob that sets the femur head back in the socket after couch stretch. i don’t have evidence that this is necessary, but it’s more intuition since our femur heads tend to be biased forwards any ways that putting in back as the last thing you do during mobs is a good thing overall, whether before or after workout, or just mob-ing during the day. so any moves that bias your femur heads to the front may be necessary for the mob itself, but generally i think it’s good for the 21st century population to put it towards the back whenever possible (or more than likely re-centering is what occurs when you put it “towards the back”).
How does one center the femur head?