First Monday of 2021, let’s go! For your low back and knees to feel their best, we need to work on your almighty hip flexors. Tight hip flexors can and usually do lead to low back and or knee pain and injury. The hip flexor rotation movement in today’s routine is one of the most effective out there!
Equipment needed: 1. Couch, Box, Bench, or Wall. Basically something to put your back leg against for a couch stretch rotation technique. 2. Padded Mat. It’s a great day to move well! Today we are working on the flexibility, mobility, and stability of your hips and ankles.
We are starting off with a couch stretch end-range stretch activation technique to stretch out and activate your hip flexors. There are two options here: 1) Come up into a full lunge/half kneeling position. This can be difficult for a lot of people, so use the second option. 2) Leave your front knee on the ground. Your goal from here is to keep your abs engaged, and to not let your low back arch. Next rotate as much as possible to one side and then the other. Next we are working on an end-range stretch activation movement for your inner thigh muscles aka adductor muscles. The key with this one is to continue to drive your heel into the ground as you push your hips back. You are activating your adductor muscles, while you stretch them out. We are finishing up with an ankle end-range stretch isometric technique. This one will get your quads activating as well.
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