This active stretch targets hip flexors which are often tight in many runners. This is a common category for runners, athletes, musicians, and even golfers. For those who sit most of the day, active hip flexor stretching is also beneficial.
Hip flexor tension can cause athletic performance to be significantly reduced. A tight hip flexor can cause a decrease in body kinesiology. This is because it affects gait and stride as well as range of motion. If the hip flexors are not working properly, injuries can occur to the gluteals and buttocks. Tight hip flexors can lead to injuries such as Piriformis syndrome, hamstring or low back injury, and hamstring problems.
This can be prevented by adding the following stretch into your training routine. For athletes who want to include flexibility training in their routine, this can serve as a dynamic cool-down or warm-up.
Preparation:
1) Kneel on a towel, mat or blanket with your front and back bent at 90 degrees. Your front foot should face forward.
2) Contract your abdominal muscles. 2) Brace abdominal muscles.
3. Internally rotate the back hip. (Position your back leg/knee in a way that it bends toward the opposite leg.
Movement:
4. Keep navel pulled in and lift arm (of side) with leg behind, overhead
5) Pull the buttocks to one side, with the leg behind. Then rotate the pelvis posteriorly towards the back/up towards ceiling.
6) Move slowly forward, until you feel a slight tension in your hips.
7) Hold your arms overhead with your pelvis straight. Now, move to the opposite direction (do a side bend). Rotate your body towards the open side.
For 2 seconds, hold the position. Relax stretch. You can do this for between 5 and 10 times.
Notes:
* Try to breathe slowly throughout entire stretch. You should not hold your breathe.
* Keep glutes (buttocks) squeezed during entire stretch. This will increase neuromuscular connectivity between hip flexors/hip extensors, and help to achieve deeper and better stretching.
* This exercise can be performed while standing.
* Stop immediately if you feel pain or discomfort at any time.
* As with any exercise program, make sure you are cleared by a physician before beginning this exercise.
In good health,