As a reminder, flexion is a movement resulting in a decrease of the joint angle, usually moving anteriorly in the sagittal plane (lowering into a squat, bicep curl). Extension is a movement resulting in an increase of the joint angle, usually posteriorly in the sagittal plane (lifting from a squat, tricep extension).

During class it’s important that we balance extension with flexion. Many of our movements are flexion-driven (anytime we bend at the hips, like a squat), and can contribute to tight hip flexors. Being intentional about extension is so important to balancing out the body! Here are a couple of good/bad examples to think about when programming:

• Bad Warmup Pairing: Running man, sumo box squat, running man, skaters
  • You are hinging forward (FLEXING) at the hips in all four of these postures, which tightens the hips and can contribute to low back pain.
  • How to Fix: Running man, sumo squat rotation (getting extension through opening up through the back heel and hip), running man, plie reaches (still getting a spinal rotation, but in a plie, which opens the hips in a neutral spine)
• Bad Leg Pairing: incline chair squat, reverse power diamond with leg lifts, incline sumo squat
  • You’re hinging (flexing) at the hips in chair and sumo, and the leg lift add on is also flexion
  • How to Fix: incline chair, power diamond skier (pulling off barre or TRX will extend through the hips instead of bending/flexing), reverse sumo (less flexion with chest lifted in neutral spine)

If warmup and/or legs included heavy flexion, consider programming for combo to include postures that are upright or incorporate extension to balance it out. Remember to talk through breath during class – always pairing an exhale with flexion, and inhales with extension.