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