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Thomas Stretch

BeginnerstretchTier T1

You sit at the end of a table with your mid-thigh at the edge. You lean slightly back, draw one knee up toward your chest, and fold your hands under that thigh. You round your back gently and hold.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • table or counter

Dosage

1

Sets

30 sec

Reps / Time

15 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit at the end of the exercise table with mid-thigh aligned with the edge.
  • Sit tall with the head lifted and the abdominal muscles engaged.
  1. He sits tall at the end of the exercise table with the mid-thigh line at the table edge, head lifted, hands resting, his trunk braced and his lower legs hanging down over the edge.

    Step 1 of 5

    Sit at the end of the table with mid-thigh aligned with the edge; sit tall with your head lifted and abdominal muscles engaged.

  2. He is leaning slightly back, his left knee drawn up off the table toward his chest with both hands folded under his left thigh, his trunk steady and his right leg still over the edge.

    Step 2 of 5

    Lean slightly backwards, drawing one knee up off the table toward your chest and folding your hands under that thigh without moving your torso.

  3. He is lowering his back toward the table one vertebra at a time, still holding his left knee up, his right knee bent and pointing toward the ceiling, his head coming down in line with his spine.

    Step 3 of 5

    Round the back gently and lower it to the table one vertebra at a time, still holding the knee and keeping the other knee pointing toward the ceiling.

  4. He lies supine on the table hugging his left knee to his chest, his right thigh lowered flat to the table with the bent right knee at the edge and the right lower leg hanging off the table in the stretch hold.

    Step 4 of 5

    Coming to supine, keep holding the drawn knee and lower the other thigh straight down to the table so its lower leg hangs off the edge; hold the stretch.

  5. He sits tall at the end of the exercise table with the mid-thigh line at the table edge, head lifted, hands resting, his trunk braced and his lower legs hanging down over the edge.

    Step 5 of 5

    Sit at the end of the table with mid-thigh aligned with the edge; sit tall with your head lifted and abdominal muscles engaged.

Breathing

  • Exhale during the lowering and the hold.

Safety Information

Sit at the end of the table with mid-thigh at the edge, seated tall, the trunk braced. Keep the backward lean controlled, the knee drawn to the chest with the hands folded under the thigh, and the lowering vertebra-by-vertebra. Keep the opposite thigh lowered straight down to the table with the bent knee and the lower leg hanging off the edge, then keep the fifteen-to-thirty-second hold before switching sides. Transition with control to receive the full benefit of the stretch. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.