What is the springload and reps for Flexibility #1 Iliopsoas Stretch?

What is the springload and reps for Flexibility #1 Iliopsoas Stretch?

• A. 0.5 springs; 4 holds.
• B. 2-3 springs; 1 hold.
• C. 1-1.5 springs; 2-8 holds.
• D. 1 spring; 10 holds.

Answer: (C)

For this Iliopsoas stretch, the idea is to use enough resistance to cue a lengthening stretch while keeping the pelvis and spine stable. A light-to-moderate load—about 1 to 1.5 springs—provides that balance: it helps engage the core to hold alignment and prevents flaring the lumbar spine, so you can focus on extending the hip without compensations. The recommended hold range—2 to 8 counts—gives a sustainable stretch time that promotes tissue lengthening without overdoing it, allowing your nervous system to adapt gradually. A lighter load like 0.5 springs would offer insufficient feedback for stable alignment; a heavier load such as 2–3 springs could overwhelm the stretch and cause compensations; and a single spring with 10 holds could be fatiguing or disrupt the efficient pacing of the movement.

For this Iliopsoas stretch, the idea is to use enough resistance to cue a lengthening stretch while keeping the pelvis and spine stable. A light-to-moderate load—about 1 to 1.5 springs—provides that balance: it helps engage the core to hold alignment and prevents flaring the lumbar spine, so you can focus on extending the hip without compensations. The recommended hold range—2 to 8 counts—gives a sustainable stretch time that promotes tissue lengthening without overdoing it, allowing your nervous system to adapt gradually. A lighter load like 0.5 springs would offer insufficient feedback for stable alignment; a heavier load such as 2–3 springs could overwhelm the stretch and cause compensations; and a single spring with 10 holds could be fatiguing or disrupt the efficient pacing of the movement.