0:03 This is Brent, President of B2C Fitness, and we're talking about our dynamic hip 0:07 flexor stretch in this video. So, if we're doing our dynamic hip flexor stretch, I'm 0:11 going to assume that you've already done static and active hip flexor stretch 0:15 techniques. Of course, using those static techniques to return a muscle that is 0:19 adaptively shortened to its optimal length, then using those active 0:24 techniques to increase end range strength and return normal reciprocal 0:28 inhibition, and then we're moving on to our dynamic techniques now to increase 0:33 neuromuscular control at the tempo of daily activity. So you're going to see 0:39 this series progress in two major ways. You're going to see the series 0:44 progress in complexity and stability to help increase neuromuscular control or 0:48 increase the amount of neuromuscular control required, and then you will also 0:52 see this series progress in velocity or speed so that we're getting more and 0:56 more prepared to use this range of motion in whatever daily activity we do 1:00 from just being in the gym and working out, all the way up to our more athletic 1:05 individuals playing field sports or whatever sport they happen to be 1:09 involved in. I'm going to have my friend Leanne come out and help me demonstrate the exercises in 1:13 this video. Now, Leanne's going to assume the kneeling hip flexor stretch that we've 1:18 all seen for our static and active techniques. Quick review of our anatomy: 1:23 we have our psoas, which we'd probably feel in this area here which connects to 1:27 our lumbar spine. So it's going to be important to look at your pelvic, as well 1:31 as lumbar spine position in this series. We also have our TFL, which is this area 1:37 here. We're going to have to pay very close attention to how the hip and how 1:42 the leg moves, because that TFL is going to try to move us into rotation one 1:48 direction or another. And then, of course, the rectus femoris. The nice thing about 1:51 this particular series of dynamic hip flexor stretches is, pretty much no 1:55 matter what we do, we will end up with a dynamic rectus femoris stretch. Now, 1:59 this is a good position to start teaching this stretch from, because what 2:03 we're going to use is a lunge. So, it's a static lunge, it's not the lunge that we 2:09 were doing for strength training, it's an upright lunge, but if I start from here 2:13 and posteriorly tilt, know that she has a good stretch going, I can then just have her go 2:18 straight up. So let's go up into our lunge. You can see she lost the posterior 2:24 pelvic tilt that was keeping the stretch in her psoas, so this ends up being a pretty 2:28 good teaching queue, and we're just using that yoga block to make 2:34 sure that she can descend into the hip flexor stretch she already knows. Once 2:39 she has this mastered, we can then, of course, take the yoga block away. So we can 2:45 slow it down as much as we need to, we can have her kneel down stay, posteriorly tilt, 2:49 and then come back up. Once I know she's got it I'll let her get more dynamic, more 2:55 fluid, and speed it up a little bit. I'll go ahead and take this yoga 2:58 block away. Now, we have a couple different ways we can progress from here. 3:02 We can progress from that arm series we used in our active hip flexor stretch series. 3:07 Leanne's going to show us that. So she's actually going to reach up as she 3:14 descends into this lunge. So go ahead and descend into the lunge, and she's going to 3:20 use that same reach pattern, which if you remember is going to be reach 3:24 straight up, laterally flex and just rotate back a little bit. But, the key here is if I'm going 3:30 to let her progress, she's got to be able to do that by maintaining a drawn-in 3:34 position here, as well as a posterior pelvic tilt. So as she descends down, rotates, I'm 3:41 going to be watching her pelvic position very closely. How does that feel Leanne? -Great. 3:47 Now, of course, if this progression didn't increase the stretch she feels in her psoas, 3:53 which is what that arm position is meant to do, then we wouldn't do this 3:57 progression. There's no need to just add complexities for the sake of complexity, we 4:03 want to make sure we are getting an increased benefit. Another progression 4:06 that you could use is, I'm going to have you go ahead and put your hands right out in front of you Leanne. 4:11 Some of you have probably seen this before, she's going to descend down into 4:14 her kneeling hip flexor stretch here, and then rotate towards me. Now, what that's 4:18 doing is that's placing a lot of stretch on this fascia, as well as rotating her 4:24 pelvis a little bit, increasing the amount of stretch on her TFL. So she's 4:29 going to descend down, rotate toward her front leg, and then come back up. 4:36 How does that feel? -Good. Can you feel it increase in the stretch of your TFL? -Yes. 4:40 So she feels this one actually a little bit better than 4:43 she did for the psoas, so I'd probably keep her with this progression, and maybe 4:47 we would have to practice that psoas progression a little bit more. Now, if 4:51 Leanne has this down really well, I can start progressing in velocity. The 4:55 easiest way to do that is to go from our static lunge, to a reverse lunge with the 5:01 same arm progressions. So let me have you go ahead and get centered here. Let's go ahead and see that 5:09 reverse lunge first, with no arm series, making sure that you maintain a 5:12 posterior pelvic tilt. Good. You should feel that stretching through your psoas, TFL, rectus femoris. 5:21 Note, once again, this isn't like a 5:23 weight lifting lunge, I would have her do a lot more forward lean. This is not 5:28 something I would add mass to or any sort of resistance to. Let's go ahead 5:33 and progress this now. So let's try that psoas progression with the arm. 5:40 So once again she's reaching up, laterally flexing and turning back 5:45 as she's descending down, lengthening her psoas even further. 5:53 Let's see that TFL progression. So now she's going to descend down, rotate toward her front leg. 6:07 Now, if I wanted to take this another step further, we could go from a reverse 6:11 lunge at that tempo, to now increase in the velocity and neuromuscular control 6:16 required by going into a walking lunge. So we'll start again without arms. Make 6:23 sure she can maintain that posterior pelvic tilt. 6:29 When you come back Leanne, I'm going to have you walk through. Rather than coming up to two feet balance, 6:34 just keep walking through. 6:40 She can step all the way through and increase the velocity even further and since 6:44 Leanne feels a lot more when she does the rotation toward the front leg, I'm going 6:49 to go ahead and add that progression back in. So she's going to walk, twist, step through, 6:57 twist this way. Great. So there you go. There's your 7:02 dynamic hip flexor upright lunge stretching series. So just to kind of 7:09 recap all of those progressions, you had the static lunge with the yoga block, 7:14 just as a teaching queue to keep teaching that posterior pelvic tilt even 7:18 mechanics. You then have the static lunge with a reach for the psoas, or static lunge 7:25 with rotation to the front leg. We then had the reverse lunge with either 7:30 arm series, and then the walking lunge with either arm series. You're going to do 7:35 anywhere from 10 to 20 repetitions of each side, and I hope you enjoyed 7:41 this video. It was a lot of fun to make, and thank you to Leanne.
