{"id":99071,"date":"2025-12-18T17:30:01","date_gmt":"2025-12-18T16:30:01","guid":{"rendered":"https:\/\/runlovers.it\/?p=99071"},"modified":"2025-12-12T18:39:40","modified_gmt":"2025-12-12T17:39:40","slug":"couch-stretch-exercises-hips-back","status":"publish","type":"post","link":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/","title":{"rendered":"Couch Stretch: How to Do the Best Exercise for Your Hips and Back"},"content":{"rendered":"<p><em>The &#8220;Couch Stretch&#8221; is a mobility exercise that targets hip flexors and quadriceps shortened by sedentary life, offering almost immediate relief from back pain and improving extension in running.<\/em><\/p>\n<ul>\n<li><strong>The problem:<\/strong> Sitting all day shortens the psoas and quads, locking up the pelvis and causing back pain.<\/li>\n<li><strong>The solution:<\/strong> The Couch Stretch is the antidote. It is intense, uncomfortable, but incredibly effective.<\/li>\n<li><strong>How to do it:<\/strong> Knee on the floor against the couch\/wall, shin vertical, torso upright.<\/li>\n<li><strong>The secret:<\/strong> You must squeeze the glute of the back leg. If you don&#8217;t, you&#8217;re doing it wrong and risk arching your back.<\/li>\n<li><strong>The dose:<\/strong> 2 minutes per leg, every evening.<\/li>\n<\/ul>\n<hr \/>\n<h2 id=\"sitting-too-much-your-hips-are-locked-here-is-the-key-to-opening-them\">Sitting Too Much? Your Hips Are Locked. Here is the Key to Opening Them.<\/h2>\n<p>Let&#8217;s do a quick check. How many hours did you spend sitting today? Breakfast, car, office, lunch, office, car, sofa.<br \/>\nProbably between 8 and 12 hours.<\/p>\n<p>In this position, the front of your hips (the flexors: psoas and rectus femoris) remains shortened and &#8220;switched off.&#8221; When you finally get up to run, these muscles don&#8217;t magically lengthen. They stay short, pulling the pelvis forward (anteversion).<br \/>\nThe result? You run &#8220;seated,&#8221; unable to push your leg back, and, crucially, your lower back has to compensate, screaming in pain by the end of the day.<\/p>\n<p>To solve the problem, you don&#8217;t need a back massage. You need to unlock your hips. And there is one exercise that does it better than any other.<\/p>\n<h2 id=\"the-couch-stretch-why-its-the-mobility-exercise-most-hated-and-loved-by-runners\">The &#8220;Couch Stretch&#8221;: Why It\u2019s the Mobility Exercise Most Hated (and Loved) by Runners.<\/h2>\n<p>Made famous by physical therapist and coach Kelly Starrett (author of <em>Becoming a Supple Leopard<\/em>), the <strong>Couch Stretch<\/strong> is legendary.<br \/>\nIt&#8217;s called that because you can literally do it using your couch at home as support while watching TV.<\/p>\n<p>It is hated because it is honest: if you are stiff, it will make you see stars. It will highlight tensions you didn&#8217;t know you had.<br \/>\nIt is loved because it works. It&#8217;s not a bland stretch that &#8220;feels good.&#8221; It is a precise mechanical intervention that resets your posture in a few minutes.<\/p>\n<h2 id=\"how-to-do-it-without-screaming-progressions-from-easy-to-hard\">How to Do It Without Screaming: Progressions from Easy to Hard.<\/h2>\n<p>Don&#8217;t try the full version immediately or you&#8217;ll pull something. Proceed by degrees.<br \/>\nYou need a couch, a wall, or a box, and a cushion to protect your knee.<\/p>\n<h3 id=\"step-1-the-setup\">Step 1: The Setup<\/h3>\n<p>Stand in front of the couch, facing away from the backrest. Or get on all fours facing away from the wall.<br \/>\nPlace your right knee in the corner between the seat and backrest (or between floor and wall). Your right shin must be vertical with the foot high and flush against the support.<br \/>\nBring your left foot forward into a lunge position.<\/p>\n<h3 id=\"step-2-the-easy-version-hands-on-floor\">Step 2: The &#8220;Easy&#8221; Version (Hands on Floor)<\/h3>\n<p>Stay with your hands resting on the floor or on your left knee. Don&#8217;t lift your torso.<br \/>\nJust try to bring your butt toward your right heel. You&#8217;ll feel a strong pull in the quad. Breathe. If this is already too much, stop here.<\/p>\n<h3 id=\"step-3-the-medium-version-torso-up\">Step 3: The &#8220;Medium&#8221; Version (Torso Up)<\/h3>\n<p>Lift your hands off the floor and place them on your left knee. Straighten your torso.<br \/>\nHere the psoas comes into play. Start feeling the tension rise toward the hip and stomach.<\/p>\n<h3 id=\"step-4-the-ninja-version-back-to-wall\">Step 4: The &#8220;Ninja&#8221; Version (Back to Wall)<\/h3>\n<p>The ultimate goal. Bring your back and shoulders to touch the couch\/wall behind you. You are completely upright.<br \/>\n<strong>WARNING:<\/strong> The secret here is to <strong>squeeze the right glute<\/strong> (the one of the bent leg) and contract your abs. Do not arch your lower back! If you arch, you lose effectiveness and hurt yourself. You must feel the opening <em>in front<\/em> of the hip, not compression <em>behind<\/em> the back.<\/p>\n<div class=\"jetpack-video-wrapper\"><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"1160\" height=\"653\" src=\"https:\/\/www.youtube.com\/embed\/ZAt7KE4AUNo?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=en-US&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/div>\n<h2 id=\"why-it-will-save-your-back-and-improve-your-stride\">Why It Will Save Your Back and Improve Your Stride.<\/h2>\n<p>If you can do this exercise regularly, two magical things happen:<\/p>\n<ol>\n<li><strong>Goodbye back pain:<\/strong> by releasing the psoas, you stop pulling the lumbar vertebrae forward. The back relaxes instantly. For many, it is the definitive cure for lower back pain.<\/li>\n<li><strong>Turbocharge your run:<\/strong> With a free hip, your leg can extend completely backward during stride. More extension = more push = longer and more powerful stride for the same effort.<\/li>\n<\/ol>\n<h2 id=\"the-challenge-2-minutes-per-leg-every-evening-in-front-of-the-tv\">The Challenge: 2 Minutes Per Leg Every Evening in Front of the TV.<\/h2>\n<p>Mobility doesn&#8217;t change with 10 seconds of stretching. Tissues need time to yield and change.<br \/>\nThe golden rule is: <strong>2 minutes per side<\/strong> (but build up to it).<\/p>\n<p>Tonight, instead of sinking into the couch, use it.<br \/>\nPut a cushion on the floor, place your knee against the cushions, and watch your favorite show while suffering a little.<br \/>\n2 minutes right leg, 2 minutes left leg.<br \/>\nWhen you stand up, you&#8217;ll feel 10 years younger.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>It is famous for being &#8220;the most painful exercise you&#8217;ll gladly do.&#8221; The Couch Stretch is the perfect antidote to hours of sitting on chairs and sofas. We teach you how to do it to unlock your hips and erase back pain.<\/p>\n","protected":false},"author":3,"featured_media":99068,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[22338],"tags":[],"powerkit_post_featured":[],"class_list":{"0":"post-99071","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-training-en"},"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.5 (Yoast SEO v27.5) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Couch Stretch: How to Do the Best Exercise for Hips and Back<\/title>\n<meta name=\"description\" content=\"Have stiff hips and back pain? Try the Couch Stretch. The definitive stretching exercise to open hip flexors and improve posture.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Couch Stretch: How to Do the Best Exercise for Your Hips and Back\" \/>\n<meta property=\"og:description\" content=\"Have stiff hips and back pain? Try the Couch Stretch. The definitive stretching exercise to open hip flexors and improve posture.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/\" \/>\n<meta property=\"og:site_name\" content=\"Runlovers\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/runlovers\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/sandrosiviero\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-18T16:30:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/12\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1800\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Sandro Siviero\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@http:\/\/www.twitter.com\/big_ideas\" \/>\n<meta name=\"twitter:site\" content=\"@runlovers\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sandro Siviero\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/\"},\"author\":{\"name\":\"Sandro Siviero\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\"},\"headline\":\"Couch Stretch: How to Do the Best Exercise for Your Hips and Back\",\"datePublished\":\"2025-12-18T16:30:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/\"},\"wordCount\":815,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"articleSection\":[\"Training\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/#respond\"]}],\"copyrightYear\":\"2025\",\"copyrightHolder\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/#organization\"}},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/\",\"name\":\"Couch Stretch: How to Do the Best Exercise for Hips and Back\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"datePublished\":\"2025-12-18T16:30:01+00:00\",\"description\":\"Have stiff hips and back pain? Try the Couch Stretch. The definitive stretching exercise to open hip flexors and improve posture.\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/#primaryimage\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1\",\"width\":1800,\"height\":1200,\"caption\":\"Foto di Guven Gunes su Unsplash\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/2025\\\/couch-stretch-exercises-hips-back\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Couch Stretch: How to Do the Best Exercise for Your Hips and Back\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"name\":\"Runlovers\",\"description\":\"Articoli, prove, recensioni e approfondimenti sul mondo del running.\",\"publisher\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/runlovers.it\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#organization\",\"name\":\"Runlovers\",\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"contentUrl\":\"https:\\\/\\\/i0.wp.com\\\/runlovers.it\\\/wp-content\\\/uploads\\\/2018\\\/11\\\/card.png?fit=636%2C636&quality=75&ssl=1\",\"width\":636,\"height\":636,\"caption\":\"Runlovers\"},\"image\":{\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/runlovers\\\/\",\"https:\\\/\\\/x.com\\\/runlovers\",\"https:\\\/\\\/www.instagram.com\\\/runlovers\\\/\",\"https:\\\/\\\/www.youtube.com\\\/user\\\/RunLovers\"],\"foundingDate\":\"2012-01-10\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/runlovers.it\\\/en\\\/#\\\/schema\\\/person\\\/ad495dc8439652a4f33875a1442dcafa\",\"name\":\"Sandro Siviero\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g\",\"caption\":\"Sandro Siviero\"},\"description\":\"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.\",\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/sandrosiviero\",\"http:\\\/\\\/www.instagram.com\\\/big_ideas\",\"https:\\\/\\\/x.com\\\/http:\\\/\\\/www.twitter.com\\\/big_ideas\"],\"url\":\"https:\\\/\\\/runlovers.it\\\/en\\\/author\\\/big\\\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Couch Stretch: How to Do the Best Exercise for Hips and Back","description":"Have stiff hips and back pain? Try the Couch Stretch. The definitive stretching exercise to open hip flexors and improve posture.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/","og_locale":"en_US","og_type":"article","og_title":"Couch Stretch: How to Do the Best Exercise for Your Hips and Back","og_description":"Have stiff hips and back pain? Try the Couch Stretch. The definitive stretching exercise to open hip flexors and improve posture.","og_url":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/","og_site_name":"Runlovers","article_publisher":"https:\/\/www.facebook.com\/runlovers\/","article_author":"https:\/\/www.facebook.com\/sandrosiviero","article_published_time":"2025-12-18T16:30:01+00:00","og_image":[{"width":1800,"height":1200,"url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/12\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1","type":"image\/jpeg"}],"author":"Sandro Siviero","twitter_card":"summary_large_image","twitter_creator":"@http:\/\/www.twitter.com\/big_ideas","twitter_site":"@runlovers","twitter_misc":{"Written by":"Sandro Siviero","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/#article","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/"},"author":{"name":"Sandro Siviero","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa"},"headline":"Couch Stretch: How to Do the Best Exercise for Your Hips and Back","datePublished":"2025-12-18T16:30:01+00:00","mainEntityOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/"},"wordCount":815,"commentCount":0,"publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/12\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1","articleSection":["Training"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/#respond"]}],"copyrightYear":"2025","copyrightHolder":{"@id":"https:\/\/runlovers.it\/#organization"}},{"@type":"WebPage","@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/","url":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/","name":"Couch Stretch: How to Do the Best Exercise for Hips and Back","isPartOf":{"@id":"https:\/\/runlovers.it\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/#primaryimage"},"image":{"@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/#primaryimage"},"thumbnailUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/12\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1","datePublished":"2025-12-18T16:30:01+00:00","description":"Have stiff hips and back pain? Try the Couch Stretch. The definitive stretching exercise to open hip flexors and improve posture.","breadcrumb":{"@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/#primaryimage","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/12\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/12\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1","width":1800,"height":1200,"caption":"Foto di Guven Gunes su Unsplash"},{"@type":"BreadcrumbList","@id":"https:\/\/runlovers.it\/en\/2025\/couch-stretch-exercises-hips-back\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/runlovers.it\/en\/"},{"@type":"ListItem","position":2,"name":"Couch Stretch: How to Do the Best Exercise for Your Hips and Back"}]},{"@type":"WebSite","@id":"https:\/\/runlovers.it\/en\/#website","url":"https:\/\/runlovers.it\/en\/","name":"Runlovers","description":"Articoli, prove, recensioni e approfondimenti sul mondo del running.","publisher":{"@id":"https:\/\/runlovers.it\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/runlovers.it\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/runlovers.it\/en\/#organization","name":"Runlovers","url":"https:\/\/runlovers.it\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/","url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","contentUrl":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2018\/11\/card.png?fit=636%2C636&quality=75&ssl=1","width":636,"height":636,"caption":"Runlovers"},"image":{"@id":"https:\/\/runlovers.it\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/runlovers\/","https:\/\/x.com\/runlovers","https:\/\/www.instagram.com\/runlovers\/","https:\/\/www.youtube.com\/user\/RunLovers"],"foundingDate":"2012-01-10"},{"@type":"Person","@id":"https:\/\/runlovers.it\/en\/#\/schema\/person\/ad495dc8439652a4f33875a1442dcafa","name":"Sandro Siviero","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/50df65141349a6b8b78ecaedba8687dfea8f3fd37cff602d06abc917fbe508b7?s=96&d=mm&r=g","caption":"Sandro Siviero"},"description":"Sandro Siviero (detto BIG): vive, lavora, scrive e corre in una localit\u00e0 sconosciuta a tutti, localizzata dall'intelligence in una non meglio definita area nelle terre di Mordor. Big \u00e8 una sorta di entit\u00e0 grigia che tutto vede e tutto controlla. Essere mitologico, ai collaboratori di RunLovers \u00e8 concesso vederlo solo in occasione delle festivit\u00e0 nazionali della Papuasia e solo in fermo immagine. Cio\u00e8 mentre corre.\u2028 Qua dentro \u00e8 quello che decide chi vive e chi muore e, per questo, noi lo amiamo di un amore disinteressato e spontaneo.","sameAs":["https:\/\/www.facebook.com\/sandrosiviero","http:\/\/www.instagram.com\/big_ideas","https:\/\/x.com\/http:\/\/www.twitter.com\/big_ideas"],"url":"https:\/\/runlovers.it\/en\/author\/big\/"}]}},"jetpack_featured_media_url":"https:\/\/i0.wp.com\/runlovers.it\/wp-content\/uploads\/2025\/12\/couch-stretch.jpg?fit=1800%2C1200&quality=75&ssl=1","jetpack_sharing_enabled":true,"_links":{"self":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/99071","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/comments?post=99071"}],"version-history":[{"count":3,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/99071\/revisions"}],"predecessor-version":[{"id":99218,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/posts\/99071\/revisions\/99218"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media\/99068"}],"wp:attachment":[{"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/media?parent=99071"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/categories?post=99071"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/tags?post=99071"},{"taxonomy":"powerkit_post_featured","embeddable":true,"href":"https:\/\/runlovers.it\/en\/wp-json\/wp\/v2\/powerkit_post_featured?post=99071"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}