Foundation Training Lunge Decompression

I am being coached by Linda, a fellow Foundation Training teacher from British Columbia during our Level 2 training in Boulder last weekend. The lunge decompression is an exercise that lengthens the powerful hip flexor muscles and the muscles on the front of the body. Incorporating decompression breathing, helps to lift the rib cage and enhances the stretch.

  • Stand in a lunge position with your feet about 2-5 feet apart.
  • Keep your back heel 2-3 inches off the ground.
  • Keep both knees soft and unlocked with 60% of your weight in the ball of the back foot.
  • Square your hips and point both feet forward.
  • Lift your arms so that they are diaginla with your forehead.
  • As you inhale up, reach your torso, chest, and ribcage straight up to decompress your spine.
  • As you exhale, tighten the muscles on the front of the body, pullung up and back into extension until the abdominal muscles become activated creating proper length to your hip flexores.