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