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Hip and Glutes

Hip Flexor Stretch

By | Hip and Glutes | No Comments

In this post, we go over one of the most important stretches, the hip flexor stretch. Check out the video on some key areas to focus on to get a more effective hip flexor stretch. As well, below are some key points to ensure you are doing the stretch correctly. As always, feel free to contact us if you have any questions. Enjoy.

  • There is a difference between a quadriceps stretch and a hip flexor stretch. Way too often we jump right to performing a hip flexor stretch while flexing the knee.  This incorporates one of the quad/thigh muscles that also crosses the hip joint and the psoas (our hip flexor). However, if the quads and hip flexors are too tight it makes it hard to perform this stretch and therefore is commonly performed incorrectly. What happens is people will compensate, usually keeping their pelvis in an anterior tilted position and hyperextending their low back.
  • Stay tall and Make sure you incorporate a posterior pelvic tilt. Resist the urge to lean into the stretch and extend your hip. Rather contract your abdominals and your glutes/bum muscles to perform a posterior pelvic tilt.  This will give your the hip flexor stretch we are looking for.  Many people won’t need to lean, they will feel it immediately in the front of their hip.
  • Guide your hips with your hands.  I usually start this stretch with your hands on your hips so I can teach you to feel posterior pelvic tilt.  Placing your fingers in the front and thumbs in the back will cue you into posterior tilt and make your thumbs move down.
  • Strengthen your Glutes!

    By | Hip and Glutes, Running Info, Self Tissue Health Exercises | No Comments

    In order to achieve or maintain a healthy back along with limited knee and hip pain, one must have strong gluteal muscles (your bum muscles)! This is even more important if you are a long distance runner. These muscles control and stabilize your pelvis which helps prevent abnormal biomechanics and over stressing of the knee and hip joints.

    Lateral and forward band walks are excellent exercises that specifically target the important hip muscles. Doing these exercises correctly will help increase the strength and endurance of these muscles. Ideally, complete these exercises 3 to 4 times a week.

    Check out the following videos on how to perform the band walks. For more information on these exercises or where you can get the mini-bands used in the video contact us at 613-623-9440 or at phil@achc.ca.

     

     

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