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Active Hip Flexor Stretch

This Active Hip Flexor Stretch video is perfect for those looking to improve their flexibility and range of motion in their hips. Follow along and get ready to start feeling better in just a few minutes!

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Transcript

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.

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