During our last selection, we took some time to analyze a couple of different screens and how they can aid in showing us which muscles and fascia to stretch. Just like in anything in life, you have to have a starting place. Micheal Jordan didn’t start by playing NBA basketball. Instead, he had to work through lower level activities in order to obtain the professional level achievement. The same is true with stretching. Often times people look at blogs, go to mobility classes, or trial yoga and immediately try to mimic the position that the instructor is in. Most of the time, your body has not been in that position before, and you need start small and work into it. For this reason, this blog will start with some low level stretching, and as we continue to produce other selections, we will add more aggressive movements.
Hip Flexor Stretch:
Recall from the previous blog, the modified Thomas test. If the picture below looks like you, then there is a high likelihood that you need the stretch below.
As a population, we spend the majority of our day seated. For this reason, many of us struggle with tight hip flexors. This results in added tension to our low back and dysfunction in our hips. Even those who stretch their hip flexors, often perform the stretch improperly, or only perform it in one plane of motion which is usually front to back. For this reason, we have provided a video demonstration to assist with this.
As you can see from the video, the most important part of the stretch is the initial position of the pelvis. We like to think of the pelvis as a bucket of water, and in order to set the pelvis, think of trying to dump water out of the back of your pelvis. This will put the proper tension through the front of the pelvis and hip. Also, don’t lean back. Try to keep your spine straight up and down. Leaning back (hyperextending your back) results in reducing tension in the front of the hip and putting additional tension in your low back which is not recommended. For those of you that have low back pain with extension, often this stretch will be the key to reducing the constant discomfort and the starting point of your rehabilitation.
Disclaimer: Remember that this series should only serve as an adjunct to your healthcare professionals examination. We are are not your doctors and have not examined you; therefore, the above should not serve as medical advice. Please do not hold us liable for taking our advice as we have just advised you not to. If you have any questions or concerns regarding low back pain or hip pain, feel free to contact Team Chiropractic and Rehabilitation, your Johnston Chiropractor, and we would be happy to assist you.