1 Minute Read On Stretching the Hip Flexors

By Zeinab Ndow
BKin

The hip flexors are a group of muscles that are important for stabilization of the spine and pelvis, and are used for lifting the knees towards the torso in daily activities such as walking up stairs, running, and walking uphill. Additionally, when we are in a seated position, the hip flexors remain contracted and shortened (because the hips are in a flexed position). Prolonged sitting in this position causes the hip flexor muscle fibres to shorten over time, and this may contribute to lower back pain when these shortened muscles pull on the pelvis and spine, causing the pelvis to tilt forward.

Pelvic Tilts forward = Compression in spine!

Tight hip flexors = Decrease glute muscle use → result: low back and knee pain

The Hip Flexor stretch is an excellent stretch to incorporate into your daily stretching routine. Doing this stretch will help with tight hip flexors experienced from a sedentary lifestyle, or activities where this position is used frequently.

This stretch can be performed in both a standing and kneeling position, and should be held for at least 60 seconds. Try this stretch 2-3x daily.

TIPS in Standing:
Stand with one foot in front of the other, with both feet parallel. If your back foot starts to turn outwards, consider the kneeling version as you may have tight calves and hamstrings and we want to focus on the hips in this stretch!
Ensure your hips are aligned (facing forwards) and not turning outwards or inwards.
Slowly bend your front leg, stopping when you feel a stretch in your back hip. Make sure your front knee does not go past your toes.
Keep your back upright (do not arch or slouch)

TIPS in Kneeling:
Start by kneeling down with your front and back leg at approximately 90 degrees and place a towel under your back knee if kneeling is uncomfortable.
Ensure feet are parallel with each other as in the standing version
Slowly lean forward, stopping when you feel a stretch in your back hip. Make sure your front knee does not go past your toes.
Keep your back upright (do not arch or slouch)

What is a Kinesiologist?


Our Kinesiologist – Jordan Javier takes the times to answer a question he is often asked.

What is a Kinesiologist?
by Jordan Javier

Kinesiologists are human movement specialists who work with individuals with injuries, pain and chronic disease and help them regain their overall fitness through exercise prescription. I am certified to perform a functional movement screen to determine dysfunctional movement patterns and asymmetries. With the information gathered, a Kinesiologist will provide corrective exercises to improve movement patterns by ensuring proper mobility and stability are utilized by the joints that require them so others do not compensate. By correcting your movement patterns, you can reduce pain from old injuries and prevent new ones from occurring. Whether you’re recovering from a current or previous injury, an athlete trying to make it the next level or just trying to improve your overall fitness, understanding how your body moves will lead to proper exercise technique at the gym and in your daily activities. With proper movement technique, the correct muscles will be activated which will positively translate into your exercise regime and daily activities and at the same time decrease your risk for injury.

If you have any questions, don’t hesitate to call or email the clinic and ask for Jordan!

Pelvic Floor Video Blog

Have you ever wondered what pelvic floor physiotherapy is all about?

Our pelvic floor physiotherapist, Sarah Leong, takes the time to explain what it’s all about in this video and explains how this form of treatment is helpful for both women and men. Eliminating the belief that pelvic floor physiotherapy is only for pregnant woman.

To learn about all the benefits watch the video below!

by Sarah Leong, BSc, MPT
Pelvic Floor Physiotherapist

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