Need a good stretch after deadlifting?
I’ve got your back.
Literally, I’ve got your lower back! The one stretch I recommend after deadlifting, is called a “hand-to-big-toe-pose”.
It’s great because it isolates your hamstring and stretches out your entire posterior chain. Try it out, you’ll find it’s great as a decompress for your lower back after deadlifts.
The Best Stretch After Deadlifting: How To Perform Hand-To-Big-Toe-Pose For Beginners
Step 1) Wrap a Yoga Strap Around Your Foot:
You can use a yoga strap, skipping rope, belt, towel, or anything to wrap around your foot. Start by extending one leg, and wrapping your strap around your top leg.
Then, you will extend your top leg. Pulling the leg towards you. Your other leg remains extended on the ground.
Hold this position for at least 20-seconds.
Step 2) Open Your Hip (Lower Your Top Leg Outwards)
To add value to this stretch after deadlifting, we’ll add in two more variations of this pose. The first, opening up the hip:
Simply open your hip and lower your top leg to the opposite side of your bottom leg. Keep that leg extended, and go as low as you can and hold it. Again, aim for at least 20 seconds.
This is a great variation to hit the deep connective tissues in the groin area. As well, stretching out the posterior chain muscles and decompressing your lower back region.
Step 3) Close Your Hip (Lower Your Top Leg Inwards)
After holding the previous position, return to centre. You can hold it here for as long as you like. Noticing if your hamstrings have opened up.
The next stretch after deadlifting variation is to lower your leg to the other side. Closing your hip, and lowering your top leg over the bottom one:
This variation adds a nice IT band stretch after deadlifting. It also adds a slight twist in the spine. Again, lower your leg as far as you can while keeping it straight.
Hold it in this position for at least 20-seconds.
Return to centre, and hold it here for a moment. See if your hamstring has opened up and you can pull your top leg closer towards your face.
Step 4) Repeat Other Side
Finally, remove the strap from your top leg. Wrap it around your other foot, and switch sides. Repeating steps 1-3 on the other side.
Hopefully you find that to be a helpful stretch post deadlifting! I love this one.
Bonus: Yoga For Weightlifters Hips & Hamstrings Follow Along Video Class!
Looking for a good stretching and mobility routine to complement your weightlifting?
This one targets the hips and hamstrings – so you can expect it will be a great class to do after deadlifting as well.
Check it out!
Btw – looking for the ultimate way to enhance how you move and feel in your body?
Improve range of motion and flexibility dramatically by getting into a regular yoga practice!
I’ve got more classes available in YogaRX.
And free classes available on the Built By Yoga YouTube Channel.
See you around! 👋