HIP FLEXOR STRETCH SERIES FOR PAIN AND FLEXIBILITY (WITH MODIFICATIONS)

HIP FLEXOR STRETCH SERIES FOR PAIN AND FLEXIBILITY (WITH MODIFICATIONS)


– So today we’re gonna go ahead and stretch our hip flexor. Our hip flexor is actually two muscles. One of the muscles
attaches and starts here in our lumbar spine. The other one is on a
bone called the ilium. They come together through
our abdominal cavity and attach onto the
front of our femur bone. This muscle can cause a lot of issues. You can have abdominal
pain, testicular pain, pelvic floor pain, hip
pain, low back pain, so it’s really important to find a stretch that is going to target this area, but also will best serve the
other parts of your body. So as you explore the line
down, half kneeling, seated or even standing versions,
try to figure out what best works for you and
where you can deeply breathe. Enjoy. Now we’re gonna go ahead
and cover the laying down or supine version of hip flexor stretch. Today I’m using a massage
table, but oftentimes people or patients will tell me
that they use their couch if it’s high enough or
the edge of their bed. So what you’re gonna do, is you’re gonna go ahead and lay down on your back and you’re gonna lay kind of close to the edge of whatever surface so that you can allow your leg to dangle. Sometimes it’s helpful
to move it slightly out to the side so that your thigh
is not hitting that surface. Then you’re going to rest your head down and just let your leg relax. So this is the supine hip flexor stretch. One easy modification
you can do is holding on to the back of your
thigh or front of your knee. This allows your pelvis to tilt towards the treatment table or your bed to lock down
that pelvic position. Okay, let’s explore the half
kneeling hip flexor stretch. Oftentimes people can
complain of some discomfort through their knees, a simple solution is to flip your yoga mat over or if you’re just doing
the stretch on your own, you can go ahead and put a
pillow underneath your knee. So I’ll show you on both sides, you’re gonna come up to
this half kneeling position, it’s important that your
ankle is a bit in front of your knees because
too deepen the stretch, we often times move forward. Now the key when you’re trying
to figure out the stretch, is that as you move
forward, you don’t wanna hyper extend through your back. So as I come forward like
this, I’m hyper extending through my back and that’s gonna allow me to escape from that stretch. So oftentimes I’ll have people kind of do some pelvic tilting like this. So really hyper extending,
then really flexing, kind of finding that
nice neutral, maintaining that by engaging our core. Then we move forward here and now I start to feel a
pull through the front part of my hip, too deepen the stretch, you can always kind of tighten
your butt cheek on that side. That’s a great way to increase that pull. You could lean away from that hip. Sometimes it’s nice to twist
away from that hip, again, all trying to explore that stretch within this anterior part of our hip. Let me go ahead and show
you on the other side. So my right knee is down,
my left leg comes forward. I’m finding my nice pelvic neutral, gently engaging my tummy. then I move my weight forward to front foot, I gently
engage my right butt cheek. Now I’m feeling that stretch
through the front of my thigh. Maybe I’d like to bend away here, that’s a nice modification for me, I can feel more of a stretch or it might even twist
also a nice modification for me that deepens that stretch. So the key with this is really to make sure that you’re
finding comfort with your knees, but also maintaining that spine position as you weight shift forward so that you’re not escaping that stretch. Now let’s go ahead and
explore the seated version of the hip flexor stretch. So this is something that
you can do in your office, you can do at home, you can do at school, all you need is a chair. And what you’re gonna do is you’re gonna go ahead and turn to the side. Once your turn to the side. You actually want your leg and your hip to be off of the chair. So in this stretch that I’m doing for you, it’s my left side that’s off of the chair. Then I’m gonna go ahead
and bring this leg back. Okay, so by bringing it back, I’m extending through the
front of the hip here. As I extend through the front of the hip, I might need to scoot my
foot a bit further back or even a bit further forward, depending on how much I
can feel that stretch. If when you’re in this pose or position, you start to feel any strain through your lower lumbar low back area, you can go ahead and just tighten your butt cheek on this side, by tightening that, that helps to get more extension through the front of our hip and
it actually inhibits some of these muscles. So you just hold this position, I’m holding with my other hand on to the seat of the chair. You could even hold on to the backrest so that you don’t feel as though you’re gonna teeter off. Let me go ahead and just pop over and show you on the other side. So I’m just turning. I now have my right leg off of the chair, I’m holding on to the backrest and I just bring my foot back until I start to feel that stretch. I wanna make sure that
I’m not hyper extending through my spine. So you wanna go ahead
and kind of tuck that maybe gently engaging your tummy and then bringing that foot back to feel a stretch through
the front part of your hip. Now we’re gonna go ahead and do the standing hip flexor stretch. This is one that a lot of
people have trouble with. So take time to set it up. First, what you’re gonna go ahead and do, is you want your base of support to be nice and wide, like
you are on train tracks. The second thing I want you to look at, is where are my toes positioned? we want this back foot and front foot to both be facing forward, we don’t want that back foot to turn out, that’s gonna allow us to escape out of that stretch. So my feet are on train tracks, I have both of my toes pointed forward, what I’m gonna go ahead and do is I’m going to bend my front knee as I bend my front knee, I’m gonna allow that back heel to come up and my knee to bend. Now once I’m in this position, I can go ahead and
straighten out that back leg, still leaving the heel off of the ground and I will start to feel a stretch through that front part of my thigh. In this position, I can always go ahead and lean away from my stretching leg which will deepen the stretch. I can also twist away, which will give me a slightly different sensation but still stretching through
the front of the hip. Let me go ahead and
show you what that looks like on the other side. So let’s see. I’ll go ahead and still face the same way. So then that way you can see what that planting foot looks like. So, feet and we’re up railroad tracks both toes pointed forward. I’m gonna go ahead and bend my front knee, lifting my back heel up off of the ground. Then I’m gonna straighten this back legs, still leaving my heel off of the ground and I’ve got a nice stretch through the front part of my hip. When I’m here, I could
also tighten my butt cheek to allow for more of a stretch. I can lean away from the stretching leg or twist away from the stretching leg. So those are all nice options to do that standing hip flexor stretch. I’m gonna show you one more
option using yoga blocks. I really like this as a way to warm up for any type of leg day. Or maybe if I’ve been sitting for a long period of time. I like the use of yoga blocks, because it’s bringing the ground up to me, though you can do this
without the yoga blocks. So I’m gonna place the
blocks on the ground, I’m gonna step one foot
in between the yoga blocks and this is my left leg. So my left leg or left
foot is gonna be closer to this left yoga block. Here, I’m gonna deepen into my lunge and I’ll start to feel that stretch through the front part of my hip. When I’m here, I can really make my spine nice and long. And I can bring that back
knee down to the ground and then up to the ceiling. Really getting a nice
on off, pumping action through the front of our hip as a way to stretch those muscles. Let me go ahead and show you
what the other side looks like. Gonna go ahead bring that foot back, toes are pointed forward, feet nice and wide, right foot is next to right block shoulders are relaxed. I’m gonna go ahead and
sink down into the stretch, you might have to wiggle your back foot a little bit further back, then I can go ahead and bring up my knees towards the ground and then up towards the
ceiling, giving a nice pumping or on off action. If I were to remove the yoga blocks, it looks very similar. I have a little bit of a hard
time touching the ground. And so I tend to prefer the blocks there as a way to support my upper spine so I can really focus
that stretch into my hip. So try those various options and see what serves you best.

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