The iliopsoas muscle is the prime hip flexor and shortening may affect the lower back, pelvis, and/or hip joint. Caution should be taken during this release due to the sensitive area in which the therapist's hand pushes, i.e. proximity to the appendix, possible abdominal aortic abnormalities, potential tissue weaknesses predisposing to inguinal hernias, ovarian conditions, or general irritation/inflammation of the gastrointestinal system; hence, this release may occasionally be replaced by the regular therapeutic stretch presented in Chapter 7 (see Fig. 7.14).
Stretching is not only for athletes and yogis. Anyone who wants to improve their flexibility and range of motion should consider performing a few stretches every day. People with sedentary lifestyles, in particular, should stretch daily to help improve their mobility. Sedentary individuals are generally more prone to injuries because their tight muscles aren’t acclimated to sudden or jerky movements.
How to: Sit down with your knees bent and feet flat on the floor in front of you (a). Place your right ankle on top of your left thigh and flex your right foot (b). Put your hands behind your body, fingertips facing away from your body and begin to press your hips toward your heels until you feel a stretch through your outer left hip. Keep your back tall and chest open (c). Hold for six to eight breaths, then repeat on the other side.
Athletes with relative shortening of the hip flexors and accompanying weakness of hip extensors will exhibit decreased hip extension at terminal stance phase or “toe off.” Athletes who lack hip extension may also exhibit related limitation in great toe extension. Often these athletes will show decreased wear under the great toe aspect of their shoe sole and relative increased wear under the more lateral toes. These athletes may also demonstrate increased hip flexion at initial contact or “heel strike” in an effort to make up for the shorter stride length caused by limited hip extension. In patients with knee instability this will contribute to hyperextension or “giving way” of the knee.13
Kneel on your mat with thighs perpendicular to the floor and tops of of your feet facing down. Place a yoga block between your feet. Bring your inner knees together. Slide your feet apart so they are slightly wider than your hips, and press the tops of your feet evenly into the mat. Slowly sit down on the yoga block. Use your hands to turn the top of your thighs inward. Allow the backs of your hands to rest on your thighs. Hold for at least 30 seconds.
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The iliopsoas is another powerful hip flexor that begins in two distinct regions proximally. The iliacus has a broad origin, arising from the inner table of the iliac wing, the sacral alae, and the iliolumbar and sacroiliac ligaments. The psoas originates at the lumbar transverse processes, the intervertebral discs, and the adjacent bodies from T12 to L5, in addition to the tendinous arches between these points. Distally, the two large muscular bodies converge to become one distinct structure—the iliopsoas—and subsequently jointly insert at the lesser trochanter of the proximal femur. The nerve to the iliopsoas (i.e., the anterior division of L1 to L3) supplies the iliopsoas muscle.
The psoas, our primary hip flexor, is usually the weakest of the five flexors, and the other four hip flexors have to work more as a result. To test if this is the case for you, lift one knee well above 90 degrees and hold it there, ensuring that you do not compensate by moving your pelvis or leaning forward. If holding this for more than a few seconds is painful or impossible for you, your psoas suck. You are going to have serious trouble squatting to parallel or lower if these muscles can't do their job properly.
Honestly, I am new to a lot of this stuff, so I am definitely not an expert on the subject. However, I have been doing some research on the matter, and it seems most people recommend stretching the opposing muscle group in such cases. For example, if you injured your hamstring, you would stretch your thigh. You would also want to stretch the surrounding muscle groups, seeing as how our entire body is fit together, so that every part of your body affects every other part. I realize that by now you are probably back to skating, but for anyone else who reads this and has a similar issue, I would still suggest looking into it a bit, as, like I said, I am new to a lot of stuff (PE was about as far as I got when it came to exercise, until almost two months ago, when I found crossfit), but at least it’s a start.
Like quadriceps, the hamstrings are 2-joint muscles. Unlike the quadriceps, though, the hamstrings reside at the back of your thigh. They attach at the siting bones, which are located on the underside of your pelvis. When the hamstring muscles contract, the effect is a pulling of the back of the pelvis down toward the back of the thigh, or a bringing of the lower extremity back behind you.
Do you go “ahhhhh” while lifting something off the floor? Do you find it difficult to stand straight after sitting for too long? Then, you should stretch your hip flexors. The hip flexors play a major role in all body movements like sitting, running, walking, exercising, and doing daily chores. These muscles contract to help flex the hip joint. And since they remain contracted for most of the day (sitting), it leads to tightening of the hip flexors, lower body pain, and even injury. So, stretching them is the ONLY way to relax these muscles and relieve the pain. Read on to find out about 10 hip flexor stretches. But first, let me answer your whats, whys, and hows. Here you go!
My exercise of choice here is floor-slide mountain climbers. You will need some furniture moving pads, Valslides, or something similar that will slide smoothly on your floor. Paper plates even work well in a pinch. Put your feet on the sliders and move into a push-up position. To perform the movement, simply pull one knee at a time up toward your chest, going as high as you can while keeping your foot on the slider. You can alternate legs with each rep or do sets of one leg at a time. Don't expect it to be easy.
Start in a runner’s lunge, right leg forward with knee over ankle and left knee on ground with top of your foot flat on the mat. Slowly lift torso and rest hands lightly on right thigh. Lean hips forward slightly, keeping right knee behind toes, and feel the stretch in the left hip flexor. Hold here, or for a deeper stretch, raise arms overhead, biceps by ears. Hold for at least 30 seconds, then repeat on opposite side.
It's easy to compensate in this position by hyperextending your lower back, but it's crucial that you don't. Instead, I want you to focus on squeezing your glutes and hamstrings, which will push your hips forward into a full-on "schwing." If your right foot is back, you should feel an intense stretch on the right front side of your hip. Hold it for a long time, like a minute or two, and then switch sides.
This stretch targets the abductors, opens the hips, and stretches the outer length of the legs and hips. Begin on all fours, with your palms flat on the floor and your toes raised behind you. Extend your right leg straight out to the side, resting your right foot flat on the floor. Press your hips down toward the floor to increase the stretch. Hold this pose for 30 seconds before releasing and performing with the other leg.