Pre-Workout Corrective Exercise #2 - Kneeling and Standing Hip Flexor Stretch

Last week I sent out the self massage technique ‘ Foam Roll Hip Flexors and Quads’.      The Kneeling Hip Flexor Stretch and it’s variation, the Standing Hip Flexor Stretch, are good progressions after you foam roll this thigh area.   Even if you don’t have a foam roller you can still jump to this progression to prime yourself for exercise no matter where you are at.  Make sure you give this one a try if you have been sitting down for a long period. 

Pre-workout Corrective Exercise #2 : Kneeling and Standing Hip Flexor Stretch

Alignment Issue:  Over anteriorly (forward) tilted pelvis / Over arched lower back

Muscle Imbalance:   Tight Quadriceps and Hip Flexors (they pull the pelvis forward)

Pain Symptoms:  Lower back soreness and tightness.  Knee pain.

Common Cause:  Sitting down for long periods.   .

How this works:  Static stretching is still an effective technique for lengthening muscle and myofascial tissue.   A light pull on the tissue can help to re-align the cross-bridges within a muscle.  This brings it closer to its ideal resting length and optimizes the muscle for injury-free exercise.   

  

Kneeling Hip Flexor Stretch

technique:

·         Use a soft mat or towel and kneel down with both knees at 90 degrees.

·         Draw your abdominals in and flex your kneeling (back) legs glute. 

·         Raise same sided arm of the kneeling leg and bend away to increase the stretch towards the upper hip flexors. 

·         Hold this stretch for at least 30 seconds (ideally 60 seconds). 

Standing Hip Flexor Stretch

technique:

·         Set your body into a lunge/split stance – with both feet pointing straight ahead.

·         Draw your abdominals in and flex your kneeling (back) legs glute. 

·         Raise same sided arm of the back leg and bend away to increase the stretch towards the upper hip flexors and Psoas. 

·         Hold this stretch for at least 30 seconds (ideally 60 seconds). 

Pre-Workout Corrective Exercise #1 - Foam Roll Hip Flexors and Quads

In the theme of last week’s message I will be sending different stretches, self massage techniques, and activation exercises (all pre-workout warm-ups and corrective exercises).

Each movement is designed to help you move better, train better and be more muscle/joint pain free for your workout.   I will list the rationale and explanation for each exercise so you can make a better decision on whether the particular movement is right for you.   At the very least, understanding the ‘why’ might motivate you to practice it!

Alignment Issue:  Over anteriorly (forward) tilted pelvis / Over arched lower back

Muscle Imbalance:   Tight Hip Flexors (they pull the pelvis forward)

Pain Symptoms:  Lower back soreness and tightness.  Knee pain.

Common Cause:  Sitting down for long periods.   

Corrective (pre-workout) Exercise: Foam Roll Hip Flexors and Quadriceps:

Roll Each Area for 1-2 minutes.

How this works:  Self massage, using the foam roller, helps to ‘break up’ any myofascial adhesions within the hip flexors and quadriceps.  Ultimately helping to restore and rejuvenate the muscles to their ideal length. 

  

Hip Flexors

technique:

·         Place the roller perpendicular to the front of your body and lie over it at hip level.  It should be on the muscles of the upper thigh. 

·         Find a sore spot on the front, and slight side of the upper thighs and hold your bodyweight on it for 10-15 seconds.  Then roll on that area for 30 seconds. 

·         Search for any other spots in the upper thigh. 

·         Keep your abdominals engaged so that you support your lower back. 

Quadriceps

technique:

·         Place the roller perpendicular to the front of your body and lie over it at mid quadriceps (anterior thigh). 

·         Find a sore spot and hold your bodyweight on it for 10-15 seconds.  Then roll on that area for 30 seconds. 

·         Search for any other spots in the mid to lower quadriceps.   

·         Keep your abdominals engaged so that you support your lower back.