Because of the demands our culture places on the workforce, the vast majority of people in our culture have overly tight hip flexors. Undoubtedly knowing how to stretch an excessively tight psoas or hip flexor will help to protect your back.
We spend our days sitting in the office, sitting in school, sitting in your car, watching films, surfing the internet, creating muscle imbalances. These imbalances will disrupt the proper spine mechanics, thereby increasing the likelihood of accelerating the spine’s wear and tear process.
This stretch will provide you with the ability and control to help protect your spine against repetitive strain injuries. The stretch with a partner is the easiest, as doing this particular stretch on your own becomes too cumbersome and difficult.
HIP FLEXOR STRETCH
The bridge between your upper and lower body is your hips. They’re at the center of the movement of your body. The psoas major muscle, one of the two muscles that make up the iliopsoas, is sitting inside the well of your hip and lower spine. For the many the important functions it plays a crucial role in your body’s movement, it is often called the “mighty” psoas (pronounced so-az).
The psoas is the only muscle that links the upper body to the lower body in the human body. The muscle attaches to the lower spine vertebrae, moves through the pelvis and connects at the top of the femur with a tendon. It also binds to the diaphragm, so it is connected to your breathing, and all the major organs are sitting on it.
A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen. Supports the pelvic and abdominal cavity organs, and provides increased mobility and core strength.
When your tight hip flexors function well, they have the power to:
– Help you achieve peak performance day after day
– quickly drop ugly body fat that stubbornly clings to your body
– train harder, heavier, and gain strength faster than you thought possible
– With renewed energy and vigor, flood your mind and body
Here are 3 great tight hip flexors stretch you can do:
#1. Psoas stretch over the bolster
- Place a bolster or rolled up yoga mat under your hips.
- Bend both knees into your chest so that your back is rounded to the ground.
- Use your right knee and slowly reach your left leg. Pause when feeling a tug down the left hip’s front.
- Use the left arm overhead for an extra stretch. Continue sinking your ribs tightly to the ground and hug the right leg. Hold on the second leg for 30 seconds and repeat.
#2. Prone (face down) hip flexor stretch
- Lie a few inches apart on your stomach and your forehead resting on your hands.
- Press your pubic bone gently to the ground to lengthen your lower back. Bend the right knee and take the right ankle with the right hand. If this is to be done by arching your back, use a strap instead.
- Keep your knees close to each other (or, if possible, touch them) and continue to imprint your pubic bone towards the floor so that you feel the front of your right leg stretched.
- Keep it for 30 seconds and repeat the second side.
#3. Kneeling hip flexor stretch
- Kneel with your right leg in front of you.
- Tuck your pelvis gently, so that your pubic bone moves towards your rib cage and flattens your lower back.
- Slowly shift your weight to your right leg and pause when you feel a gentle stretch in the front of your left hip.
- Reach your left arm overhead and lean to the right for a longer stretch. Hold and repeat the second side for 30 seconds.
These hip flexor exercises will help you with:
1. Having looser hips increases speed and strength, which combines to give you power. You increase performance in sports and competition when you increase power.
2. All your power in sports comes from the hips. The hip flexor stretches will allow you to: sleep like a baby-one of the program’s most powerful effects will give you a good night’s sleep back. Less discomfort means better sleep for your body to rejuvenate so that you feel fresher, stronger and full of energy.
3. You will also: Stop writing checks to your therapist when you unlock your tight hip flexors–you will no longer have to make those expensive trips to your therapist to treat them again with the same old injury or pain. You will save a small fortune in treatment bills by treating the root cause.
4. Get back to the gym – no more laying off in the vain hope that your condition will improve on its own. After just a few days of doing the Unlocking Your Tight Hip Flexors sequential flow, you’ll feel much better, stronger, and willing to go back to the gym.
5. Throw those painkillers out – you won’t need pill after pill to stave off the back pain, legs, and hips anymore.
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