Q: I’ve been trying to do some hip stretches to correct lumbar lordosis and when I try the complicated ones on standing position, I fall to the ground. I realized that the left part is worse than right. I am slim and I work out a lot. What do you think is wrong? Are some muscles too tight or short?
You may want to consider checking the flexibility of your ankle dorsiflexors (gastrocnemius and soleus) or the muscles found at the back of your calves. These muscles help maintain your balance and keep you upright. Tightness of your calf muscles gives you some difficulty when doing the quadriceps stretch when you are standing on one leg, and also prevents you from going deep into the squat because you need a flexible ankle to go further down, and the lower you are, the more stable you are.
We suggest doing some ankle mobility stretching exercises, which you can do sitting with one or both legs extended, and wrap a towel/band/strap at the mid-bottom of your foot/feet, and pull them towards you. You should feel the stretch at the back of your calves.
In standing, you can face the wall with your feet almost touching it, then step one leg back and keep is straight, bend your front knee into a lunge position and maintain for 20-30 seconds. To stretch for your soleus, same lunge position, but slightly bend the back knee and hold for 20-30 seconds also.
Once you have improved your mobility in your ankle, you may want to try standing on one leg for a 5-10 seconds, then progress it to 20 seconds, without losing your balance.
Here is another great resource: