The benefits of a daily low lunge

In the hustle of your busy life, sometimes your body longs for a simple yet impactful movement to break free from the strains of daily routines. Enter the low lunge on the knee – a dynamic movement with remarkable benefits for both body and mind. 

This article explores the incredible advantages of incorporating the low lunge into your daily routine and, hopefully, encourages you to lunge low daily!

Benefits of Low Lunge on Knee

1. Hip Flexor Stretch:

Your hip flexors are the muscles that help you lift your knee toward your chest. The low lunge position actively stretches the hip flexors, which can get a bit stiff from sitting a lot. When sitting, your hip flexors are held in a shortened position. Over time, this can lead to shortened muscles, which will feel tight. 

This low lunge can help alleviate hip discomfort and improve overall hip flexibility.

2. Improved Posture:

Regular practice of low lunges contributes to better posture by targeting and strengthening the muscles of the lower back and core. As you lower your body, muscles in the lower back and core engage to maintain stability and prevent excessive arching or rounding of the lower back.

This is particularly beneficial for individuals who may spend a lot of time sitting. 

3. Enhanced Balance and Stability:

The low lunge enhances stability and balance by requiring you to balance on one knee while maintaining a controlled and upright posture. This challenges the core muscles to work together to prevent tipping or swaying. The intentional lowering and raising of the body during the low lunge also improves proprioception and coordination.

This is crucial for preventing falls and maintaining mobility. It’s training your body to stay strong and wobble less.

4. Stress Reduction:

The low lunge can help reduce stress through a combination of mindful movement, controlled breathing, and the physical release of tension. The hip flexors relax, which tend to tighten during periods of stress. The intentional deep breathing during the exercise activates the body’s relaxation response, promoting a sense of calm and reducing overall stress levels. 

Additionally, the focused nature of the low lunge allows you to momentarily shift your attention away from stressors, offering a mental break. It’s a great way to relax and shake off stress.

5. Brain Health and Cognitive Function:

Moving your body can improve your cognitive function and brain health. It promotes blood flow through your body, including the brain. And anytime you feel less stressed, it’s good for your brain! 

Doing these movements regularly, like with the low lunge, makes your brain more flexible and strong over time.

How to Low Lunge on Knee:

1. Start Standing

•  Stand up with your feet hip-width apart.

• Take a step forward with your right foot, ensuring the knee is directly above the ankle.

2. Lowering into the Lunge

•   Lower your left knee to the ground – place a towel or blanket under it for cushion if you like.

•   Ensure your right knee is directly above the right ankle.

•   Keep your torso upright.

3. Engage your core

• Take a deep breath in and exhale, bringing your navel toward your spine. 

• This helps “lift” the pelvis – you may feel a little more stretch in the hip flexors with the knee down.

• If you don’t feel a little more stretch here then you can move the back knee behind the hip more.

4. Breathing and Holding

•  Inhale deeply as you stay in the lunge.

•  Hold the position for 20-30 seconds, focusing on steady breathing. 

5. Switch Sides

•  Release the lunge by pushing off the right foot.

•  Switch to the left leg and repeat the sequence.

** Find a MODERATE stretch. This means that you feel a stretch but you

1. Don’t have to make a face to hold it

2. Could freely carry on a conversation with me if I were there with you

3. Can breath easy

Adding the low lunge on the knee to your day can be a fun and beneficial move.  Combining this movement with deep, intentional breathing maximizes its benefits for both physical and mental well-being. Give it a go, and remember taking small actions like this consistently can lead to significant impacts on your overall health and vitality.

Interested in why movement is so important? Check out this article on why movement matters.