Welcome back to another Movement Vault routine that will get your hips and back ready for anything. Did you know that when your hips are tight, they pull your pelvis and low back forward, which then impacts the alignment of the rest of your body above and below. This routine will help you “fix” your hip flexors today! We are digging deep in the Vault for this routine, so have fun and remember to breathe as the active hip flexor couch stretch can be intense.
Equipment Needed: 1) Mobility ball or lacrosse ball. You can substitute a foam roller is your don’t have a ball. 2) Box, bench, coach, or wall to put your leg up against as shown in the image above 3) Padded Mat. Today we are working on the flexibility, mobility, and stability of your hips and upper back.
We are starting out with a muscle/fascia release for one of your hip flexor muscles called your tensor fascia latae aka TFL. This muscle is located on the side/front of your hip. Roll around on the mobility ball and explore for a little while as you will definitely know when you find it. Next we are working on the almighty active couch stretch. This stretch can be a beast, but for good reason. You have two position options for this stretch: 1. with your front knee on the ground, or 2. with your front foot on the ground. Which ever position is right for you, focus on keeping your midsection core muscles engaged which will help you maintain a straight back. Try not to arch your low back during this stretch. If you are arching your low back, decrease the amount you are stretching your hips. We are finishing up with a kneeling back stretch and activation called segmented cat camels. Performing this movement in the tall kneeling position is more challenging, so place your hands down on the ground if you need to.
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