Lee Burton takes us on an exploration of three types of Brettzel total-body stretches that work on specific FMS patterns (Lunge + Hurdle Step and Deep Squat) to build mobility and stability.
The first option works well if Lunge, Hurdle Step or Single-Leg Stance balance issues are identified on a Functional Movement Screen. Start side lying with shoulders stacked, using support to keep the C spine in a relaxed position. Raise your top knee even with your navel, supporting it with a pad or foam roll. Bending the knee of your bottom leg, grab your foot with an open palm - this external rotation grip is better for your shoulders and upper body. The start position itself can be quite difficult, so cycle a few breaths here. Rotate on exhale, pulling the top hand back. At tension, cycle breath and on an exhale try to stretch farther. You can modify this Brettzel, by placing the top knee directly on the ground for more difficulty. Or, you can reduce knee flexion and encourage hip extension by using a strap to pull the lower foot.
The second Brettzel helps with Deep Squat or other symmetrical-base problems by working the hips and upper body at the same time ensuring good squat mechanics with added mobility. Start in a quadruped position and rock back, rotating and shooting one arm through the other armpit and cycle your breath. To make this stretch easier, you can modify it by using a pad to limit your rocking motion as well as a pad to raise your head. Repeat the same rotation and breath cycling.
The third option is the Reach, Roll and Lift, using a symmetrical base but working scapular stability and mobility and allowing you to check and develop upper body symmetry.