00:02 - 00:06This is Brent, President of B2C Fitness, and we're talking about our progressions
00:06 - 00:08from our static stretching techniques, which is our active stretching
00:08 - 00:12techniques. Now, active stretching uses reciprocal inhibition that is going to
00:12 - 00:17contract our opposing muscles to increase our range of motion, strengthen our end
00:17 - 00:21range, and increase neuromuscular control via something called reciprocal inhibition.
00:21 - 00:25I'm going to have Vinnie come out and help me demonstrate our hip flexor stretch, which
00:25 - 00:29is the active stretch we're going to do in this video. Now, the position we adopt for an
00:29 - 00:33active hip flexor stretch or static hip flexor stretch is this same. We're using that
00:33 - 00:38nice, straight posture, he's going to draw-in. This leg is in 90 degrees at the hip,
00:38 - 00:4490 degrees to the knee. Now, the first step for this stretch is I'm going to go ahead and have him use
00:44 - 00:49a foam roll so he's not unstable. We want stability during the stretch. We
00:49 - 00:53might work on instability or unstable environments during our resistance
00:53 - 00:59training, but during stretches he's nice and stable. The first progression for this active stretch is,
00:59 - 01:03all I'm going to have him do is squeeze his glute, and posteriorly
01:03 - 01:09pelvic tilt. So, that's tuck his tailbone under, and do you feel that? -Yes. That's all it
01:09 - 01:13takes. We posteriorly pelvic tilt. We put the psoas on stretch by going through a little lumbar
01:13 - 01:16flexion, and forcing a little bit of hip extension.
01:17 - 01:24Now, if Vinnie has this mastered, he feels good with it, we can go ahead and
01:24 - 01:29progress this active stretch to include more and more psoas extensibility. The first
01:29 - 01:38step would be posterior tilt, and then reach up. He'll then bring his arm down,
01:38 - 01:46put it on his hip, good. The third progression would be tuck under, reach up, and now I'm
01:46 - 01:51going to have him go into little bit of lateral flexion, away from the side that he's stretching.
01:51 - 01:56You feel that a little more? Good. Let's go ahead and do our next progression. Our next progression is
01:56 - 02:03tuck under, squeeze your glute, reach up, side bend, and then we're going to
02:03 - 02:10rotate out. So remember our psoas attaches to the vertebral bodies of L1
02:10 - 02:13through L5.
02:13 - 02:20So, by doing lateral flexion and rotation away, we're pulling all of those
02:20 - 02:26psoas fibers as far as we possibly can away from the hip. Now which progression you
02:26 - 02:31decide to use is you can go as far as they can control, and go as far as they
02:31 - 02:35can still feel an increase in the stretch. So if they reach up and it feels
02:35 - 02:40like more stretch, great. If they reach up and then they do this, and there's no increase in
02:40 - 02:44the amount of stretch they feel, stick with just the reach up until they've
02:44 - 02:47mastered that, and then go ahead and progress. Now, the protocol for all active
02:47 - 02:55stretches is 8 to 15 repetitions, 2 to 5 second holds. Thank you.