A straddle-sit stretch sequence that works the adductors and hamstrings through a center fold and side reaches, building the groin range needed for wide-stance squatting.
스트레칭맨몸Mobility stretch
시작
끝
주동근
내전근햄스트링
협응근
허리복사근종아리
장비
맨몸
패턴
Mobility stretch
준비 자세
01Sit on the floor and open the legs into a wide straddle.
02Pull the flesh back from under the sit bones so the pelvis can tilt forward.
03Point the kneecaps and toes toward the ceiling.
04Sit tall with the hands on the floor in front of you.
수행
01Hinge forward from the hips and walk the hands out for a center fold; hold 20 to 30 seconds.
02Return upright, then side-bend and reach toward one foot; hold 20 to 30 seconds.
03Repeat the reach to the other foot for the same hold.
04Finish with one more center fold, easing slightly deeper than the first.
체크포인트
-Pelvis tips forward first; the spine stays long in every position.
-Kneecaps stay pointed up, never rolling inward.
-Both sit bones stay grounded during the side reaches.
-Stretch stays in the inner thighs and hamstrings, not the knees.
흔한 실수
-Rounding the back to fake forward depth.
-Letting the legs rotate inward as the torso folds.
-Lifting the opposite hip off the floor during side reaches.
-Forcing an aggressive straddle width before the hips are ready.
프로그래밍 노트
-Run the full sequence 1 to 2 times after training or on recovery days.
-Narrow the straddle rather than rounding the spine when range is limited.
-Consistent short daily holds beat occasional long painful sessions.
