One way to effectively “stretch” the hip flexors is to get the pelvis back to neutral, potentially even into a posterior tilt, while firing the living hell out of your glutes. I’m not simply talking about maximal voluntary contraction. I’m talking cracking walnuts with your cheeks. Making a tonne of coal turn into three carats worth of diamonds, that kind of pressure.
Well, most of us work the hip flexors (including the psoas and iliacus) most of the time- sitting, practicing while seated, cycling, driving...but only in a limited range, i.e. knees and hips bent to 90 degrees. We need to balance out the movements of the hips a bit more- add more extension and more varieties of flexion. For example, sitting cross legged, sitting on the floor, squatting, kneeling, etc. all require more varieties of hip movement. To get more hip extension in your life, you can add some restorative exercises like standing apanasana, lunges (lots of lunges!) and go walk (not on a treadmill). That way, you don't lose your capacity to move those joints to their full capacity, and you will have loaded the tissues in more diverse ways.
Come into a lunge position with your right knee forward, and lower your left knee to the ground, releasing so the top of your left foot is flat on the floor. Place your hands on the ground under your shoulders, keeping them both to the inside of your right leg. Keep your arms straight and press your chest forward to increase the stretch. Sink into your hips, but try to keep the weight balanced between them. Be aware that your front knee doesn’t go over your toes. Repeat on the opposite leg.
You can roll on just about anything. I've used several different types of foam rollers, a Rumble Roller, lacrosse balls, PVC pipe, a number of weird stick-shaped things. I've also been getting great results using the Body Wrench, an awesome device that is basically a combination of all of the above. I have found that different materials are suitable for different areas on different bodies, so feel free to experiment and find what works best for you.
Hi Autumn! Thanks so much for your reply. I am so sorry about your car accident and the pain that you’ve been in! Here’s a link describing my postpartum program. I think it would be helpful, but it also sounds like it would go better in conjunction with your primary care provider/physical therapist/chiropractor- someone along those lines! I’ll also shoot you an email so we can chat more about this! https://thefittutor.com/a-safe-and-effective-postpartum-workout-program/
Putting the exercise in writing do not help me, I need to watch them doing them so, I can figer out how to do them, or if I should even try to do them. I use the flex extendors, lifting my legs one at a time from the flor to strengthen my thys, hip and buttox. And I try to remember to do the bridge excerise. I have had 2 total hip replacements , 7 months a part, in 2013. Trying to get stronger with cold weather will be 70 in Feb. Linda
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).
The hip is a very stable ball and socket type joint with an inherently large range of motion. The hip contains some of the largest muscle in the body as well as some of the smallest. Most people lack mobility due to a relatively sedentary lifestyle. Periods of prolonged sitting results in tightness of the hip flexors and hamstrings. Tightness in the muscles and ligaments can created joint forces that result in arthritis, postural problems, bursitis, and mechanical back pain.
Take a step back and think about where you spend most of your day. If you're a young athlete, you probably spend most of your time at school or maybe work or practice and even a little time at home, if you're lucky. Now think about what position your body is in during those periods. I would bet that you spend most of your day sitting down. You may walk to class or run in practice, but the majority of your day is spent in a seated position.
#BulletProofMobility RELEASE IN NINE DAYS!!! This bridge variation takes the standard glute bridge to the next level. Much more glute activation when performed with the opposite hip held close to your body. Great strengthener and glute activation warm up movement. LEARNED FROM @thehybridperspective ————————————————–TheBarbellPhysio.com Improving the worlds of athletic performance, injury prevention, and rehabiliitation. #CrossFit #wod #mobility #fitness #barbell #weightlifting #charlottefitness #CLTfitness #prehab #rehab2performance #physicaltherapy
Any/all of these will indicate that the client or athlete is attempting to compensate for the weak or under-active muscles. The TFL cramp is a classic illustration of synergistic dominance. A muscle cramps when attempting to shorten in a disadvantageous position. With the hip flexed above ninety, the TFL is already shortened and unable to produce the necessary force to hold in a position of poor leverage. The attempt results in cramping, much like a hamstring cramp in bridging when the glutes are under-active. The same effects are often seen when attempting hanging knee ups (an exercise we almost never do, as it teaches compensation), except the cramp or strain is in the rectus femoris.
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.
The hip flexors in particular can be troublesome little cusses. These muscles are crucially tied to the functionality of everyone from elite athletes to senior citizens, but working them can make anyone feel silly. After all, you never see videos of Ronnie Coleman walking with his arms extended in front of him like a zombie, attempting to raise his toes up to his hands.
You can use over-the-counter remedies such as Motrin or Advil (ibuprofen) or Aleve (naproxen) to help with pain and swelling. Tylenol (acetaminophen) works for pain relief, but it doesn't treat inflammation and swelling. If you have heart disease, high blood pressure, kidney disease, or if you've had ulcers or internal bleeding, check with your doctor before taking any of these medications.
Start in a runner’s lunge with right leg forward, right knee over right ankle and back leg straight. Walk right foot over toward left hand, then drop right shin and thigh to the floor, making sure to keep right knee in line with right hip. Allow left leg to rest on the floor with top of left foot facing down. Take a moment to square your hips to the front of the room. Hold here, or hinge at hips and lower torso toward floor, allowing head to rest on forearms. Hold for at least 30 seconds, then repeat on opposite side. You want to feel a moderate stretch in the outside of the right thigh, but if this pose hurts your knees or feels too uncomfortable, stick with Thread the Needle.