Live Better
 
 

Three-Legged Dog

Physiotherapist Charissa Fermelis shows you a stretch for your hamstrings, adductors and calves.

woman doing three leg dog stretch

How to

  1. Starting from the four-legged downward dog position, engage one buttock muscle and lift that leg behind you.
  2. Reach the knee to the ceiling for a short-lever variation, or extend the knee also, so your body forms an inverted ‘Y’ shape.
  3. The real challenge is controlling the transition from a reverse plank, via a rotation or pivoting motion. With one leg in the air we get a slight rotation through the pelvis, which biases the medial hamstrings on the supporting leg to elongate, while the adductors and hip flexors on the elevated leg lengthen.

woman doing downward dog stretch

woman doing three legged dog stretch

Tips

You will find one leg harder to lift or less coordinated than the other. It is tempting to practice your preferred leg more than the non-preferred, but it’s beneficial to aim for symmetry in the body. This allows for forces to be distributed evenly through the limbs and torso and reduce the risk of injury.

Stretch out your whole body with the be. Stretching Guide.

Recommended Reading

Wet weather survival guide for cyclists

Just follow this checklist to stay dry and safe this winter.

Read more

On the ball: Melbourne United’s Kyle Adnam

We chat with Melbourne United basketballer Kyle Adnam.

Read more

What is the best time of day to workout?

AM or PM: When will you get the most out of exercise?

Read more

15% off Thule products for Medibank Strava Club members

Medibank Strava Club members get discounted Thule products

Read more

Team up: Here’s why you should join a sports team

Playing a team sport is a great way to get fit.

Read more

The ultimate super smoothie recipes

Netball's elite spill their secret ingredients.

Read more

Why you should be playing more golf

It’s not just for retirees and rich people.

Read more