Category

Hip and Glutes

FOAM ROLLING: QUADRICEPS

By | Hip and Glutes, Mobility, Soft Tissue Health Exercises | No Comments

Foam rolling is a great way to help loosen the muscles in an area that is feeling tight. Tight hips or quads will benefit from this particular type of rolling seen in the video. Please note the regression and progressions that Phil demonstrates. We recommend starting with a low intensity method and progress if you feel you could use more pressure on the muscles.

Hip Flexor Stretch

By | Hip and Glutes, Mobility | No Comments

The front of the hip is a tricky area to stretch. Setting up in the proper position is critical.
Key points to focus on:
✔️ FRONT LEG: knee over ankle
✔️ BACK LEG: knee stacked under hip, shoulder and ear
✔️ PELVIC POSITION: Contract back leg, bum(glute), and abs to tuck your tailbone underneath you

 

How To Help Your Tight Glutes

By | Hip and Glutes, Mobility | No Comments

Gluteal muscles (our bum muscles) are often tight from a specific workout, activity or from long durations sitting. When these muscle are tight they make it harder for our hip and pelvic joints to move correctly. Therefore, it is crucial to continually work on them to keep them loose. Check out these videos where Dr. Sly demonstrates how to foam roll these muscles to help loosen them up.


The Ignored Hip Range of Motion

By | Hip and Glutes, Mobility | No Comments

In this video, Dr. Sly demonstrates how to increase hip internal rotation. This range of motion is often forgotten when stretching but is very important. Other areas of your body, such as the joints in your lower back, have to compensate if you have limited hip internal rotation. This could lead to possible injury and decrease your chances of optimal performance.

Enjoy.

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.
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