In my last post, I discussed the second of the Great 8 (aka “the G-8”) key muscles and their fascial connections – the quadratus lumborum or “QL”. Here we continue with the third one – the hip flexors. They include the iliacus, psoas, pectineus, rectus femoris and tensor fascia latae (TFL). Yet keep in mind that the adductor magnus (and to a lesser extent, other muscles) act to assist hip flexion too.
I came up with this particular way of mobilizing & stretching the hip flexors because I have found that it works much better than the traditional kneeling lunge stretch for recovery & post-training. One main reason is that it greatly reduces full body tension by the need to hold one’s core & balance. This results in the client having more success in assessing specific regions of the hip flexors for more effective corrections and releases.
Lack of full range of motion, mobility & flexibility in the hip flexor region may produce the following common dysfunctions that may or may not be associated with pain: weakness, imbalance, gait dysfunction, loss of broad spectrum of athletic performance (deficits in power, speed, agility, recovery) and more. More details are covered in our new 2nd edition of “Stretch to Win” (http://budurl.com/STWbook2e).
Simply follow the attached video, which coaches you through the entire movement for both sides of your body.
Do the movement on both sides to determine if there is an imbalance.
Start and end with the tighter side, otherwise it doesn't matter.
Re-assess the movement when done to see if both sides have improved with symmetrical mobility. If not, repeat tight one.
If you have any problems getting into the position, doing the movement or have discomfort like pinching in your hip or anywhere else, then find a local Fascial Stretch Therapy Provider in our directory here: www.stretchtowin.com.
If the movement causes or increases pain, then stop and see a health professional to determine the cause of the pain.
LIABILITY DISCLAIMER: the content on this blog is for information purposes only and does not constitute medical advise of any kind. If you have pain, any medical condition, have any disability or any doubts about your physical abilities, then consult a physician to determine if you may perform the movements in our videos.
LIABILITY DISCLAIMER: this website merely serves as information & therefore it does NOT serve as medical advice. Nothing on our website can serve as a consultation, diagnosis or complete advice without the involved person seeing a health professional & having a complete exam in person. Consequently any advice on a matter or person contained anywhere on this website must be construed only as opinion and information and not as professional advisement. Therefore any claim of liability is hereby waived and no responsibility whatsoever is assumed by following the opinions stated anywhere on this website.