HIP FLEXORS – MOBILIZE & STRETCH – VIDEOS

HIP FLEXORS: MOBILIZATION – MASSAGE – ROLLING – STRETCH

  • Massage Balls: Soft Road Hockey Ball, Doggie Ball from Dollar Store, Softer versions of a Baseball, Softball. Put 1 or 2 in a long sock and tie a knot.
  • MFR – Myofascial Release Explained – Part 1 . Part 2 . Part 3 . Part 4 . Part 5 . Foam Roller. Reinold Physio
  • Iliopsoas Stretch – Ethier/McGill – 2020 – Link to Article . Do these 2-3x per day to break up sitting
    • Warming up the Spine: 1:40 mark; Cat-Camel to reduce the friction of the Spine; knees apart; avoid pushing the end of each range; 7-8 cycles ONLY
    • Stretch Psoas Hip Flexor: 3:20 mark; stand 1-leg forward; raise opposite arm overhead; reach to midline with shoulder back; hold 2 secs; repeat 6x
    • Hip Airplanes: 6:00 mark; watch video; 3 sets x 3 reps each side
    • Spine Hygiene: 7:40 mark; stand with arms overhead for 10 sec; reach higher and farther back for 10 sec; deeply breathe into upright posture
  • Small Ball – Upper Rectus Femoris . Acumobility
    • Small Ball: place ball on elevated surface like a yoga block or step box; hold + hip extensions
  • Rolling & Stretching of Hip Flexors Iliopsoas & Rectus Femoris . Kai Simon Athlete
    • Roll the Rectus Femoris: bend knee; roll, shear or hold
    • Split Squat Kneeling Stretch: tuck the hips, engage the glutes; to increase difficulty place back foot on ball, stool, sofa etc.
    • Foam Roller Stretch: place roller on upper glutes; lie back; extend one leg; pull knee to chest
  • How to Fix a Tight Psoas in 30 seconds . Rowe Chiro – very deep muscle and therefore hard to massage
    • Stretch – Prone: knees on the wall; (a) resting on forearms; (b) press up on hands
    • Stretch – Prone Cobra: prone on floor; knees on the wall; (a) resting on forearms (b) bring one leg forward
    • Stretch – Kneeling Split Squat: back foot on sofa (a) push forward (b) same side arm overhead (c) arms in front; rotate upper body

 

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