“ How You unlock your hip.pdf

1. “ “How You unlock your hip How You unlock your hip Flexors” Presented By amro Presented By amro

2. “ “H How You unlock your hip ow You unlock your hip Flexors” Presented Presented By amro By amro https://tinyurl.com/k74vbh5 Increase Strength and Mobility Doing Hip Flexor Stretches Increase Strength and Mobility Doing Hip Flexor Stretches The Best Hip Flexor Stretches For You The Best Hip Flexor Stretches For You Click Click here to see this now here to see this now

3. The Best Hip Flexor Stretches For You The Best Hip Flexor Stretches For You As I've said many other times, the hip flexor is an area that has become more and more susceptible to tightness due to modern habits. A lot of people sit in a chair for 8 hours a day, and often a chair that does not allow you to keep good posture all day either. The result of this is that your hip flexors will become tighter and be at risk for a strain unless you perform stretches. Now ideally you should be performing these stretches every day for at least 5 minutes, if you can do up to 10 or 15 minutes even better. Stretches Lying Down This is a great stretch to start off with because it's so gentle and natural for your leg. To perform it all you need to do is start off lying down on your back, try to take some slow, relaxed breaths until your body become relaxed. Once you feel ready lift up one of your legs, allow your knee to bend, then place both your hands just behind the knee and gently pull upwards towards your chest until you feel a good stretch. You can hold this stretch as long as you'd like, typically recommended is around 20 seconds and then try to go further after a short break. A key thing to note about this stretch is that if you feel any hip flexor pain, stop immediately. Stretches Sitting Many people initially classify this as a groin stretch, but remember some of the Hip Flexor muscles are also considered groin muscles,

4. which is partially why this is a great stretch. Secondly, if you have really tight Psoas muscles you will also stretch those in this position. To perform the butterfly stretch sit on the floor with your legs outstretched. Begin by shaking out your legs and taking a few deep breaths. To initiate the stretch pull in both your legs until the bottoms of your feet are touching, this should force your knees out. Increase the stretch as needed by putting your hands on your feet and pushing down on your knees. Hold for 20 seconds then shake out your legs again and repeat once or twice more. **Note: Try to keep your lower back straight, you should not be rounding your back and hunching over during the stretch. Stretches - Standing Standing stretches are amazing at targeting the inner core muscles around the pelvic region. Here are two of the best stretches you should incorporate into your stretching. Lunge You may have seen this one before because it is one of the best Hip Flexor stretches. The reason for this is that it works, and is worth reiterating. Perform this stretch by standing upright initially, and then taking a large but comfortable step forward. Next, descend into a lunge position where your front knee is at an approximately 90 degree angle. Now push your lower hips forward until you feel the stretch and hold the

5. position for up to 30 seconds. Just 3 sets of this stretch alone will do wonders for your flexibility. Lunge Twist This final stretch is similar to the lunge stretch above, but with an advanced twist on it. It will look very similar to a lunge, but instead you can allow your back leg knee to rest on the ground. Try to keep your upper torso upright and then lift the arm of the lowered leg over your head. You will know immediately if you are doing this correctly, as this stretch targets several of your muscles, even the hard to reach Tensor Fascia Latae. Static Stretches This is a special type of stretches performed using a resistance band or tube that can be used both as a stretch and strengthening exercise at the same time. To perform you need to attach one end of the band to a wall or anchor point and the other end to your ankle. Next, lift up your knee as high as you can and hold the position for 10-15 seconds. You should not only feel a stretch, but also fatigue in your Hip Flexors. Hip Flexor Stretches Summary To recap, you do not need to perform every single one of these exercises every day. Listen to your body and how it responds after a week or two of stretching and adjust accordingly. If you stick to a good schedule I am confident you will see incredible improvements in your

6. hip mobility doing just a few of these Hip Flexor stretches and prevent a potential injury. Information is power; you owe it to yourself and your body's health to understand your injuries. If you are able to understand injuries, you can diagnose them faster, treat them better, and recovery to the highest possible levels. Click here to see this now Click here to see this now

7. How to Prevent Hip Flexor How to Prevent Hip Flexor Pain While Running Pain While Running Runners have been plagued by hip flexor injuries since the beginning of time, which is why it is important to understand how these injuries are caused and what we can do to prevent them. Causes of Hip Flexor Pain Running Typically there are two main types of hip flexor injuries for runners, strains which occur as a result of an awkward movement, or overuse injuries like hip flexor tendonitis which can be chronic. In order to determining exactly which injury you have sustained or are worried about, first you must diagnose your injury by looking through the different symptoms and anatomical causes behind the injuries. Once you know what you are concerned about you can move on to the following sections to learn how to prevent injuries. Prevention Warming Up/Cooling Down As most runners know, most strains occur at the beginning or end of your run, so it makes sense to try to

8. prevent these injuries. When beginning a run, spend at least 10 minutes jogging slowly and doing some light dynamic stretches. This increases the blood flow to the hip area and loosens up the muscles, which in- turn makes a strain less likely. Near the end of the session your muscles are fatigues, which can lead to detrimental changes in your form. One of the first places you are likely to injure is your hip flexor, which is why it is absolutely crucial to pay extra close attention to your running form as you get tired. Once you are done your run you should again jog slowly for at least 5-10 minutes, this allows the body to start to clear some of the accumulated lactic acid and flush out other toxins. After doing this, stretch your hip flexors and you will feel much less soreness the following day. Increase Volume Slowly A Hip Flexor injury often comes in the form of an 'overuse' injury, when a runner tries to increase their running volume without a sufficient fitness base. The body cannot handle the increase in stress safely and it leads to an injury. The injury can come as a result of bad form from fatigue, or the increase in the repetitive motions that running encompasses, usually in the form of hip flexor tendonitis. Aim for no more than a 10% mileage increase per week, and if you're a beginner you probably want to aim closer to 5%. The point of any training program is to consistently force your body to adapt, do this safely and you will achieve success.

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10. The Active Kneeling Hip Flexor The Active Kneeling Hip Flexor Stretch Stretch This is a great active stretch that targets the hip flexors, a group of muscles that are often tight in many athletes. Runners, dancers, golfers, and track athletes often fall into this category. The active kneeling hip flexor stretch also works well for those who spend most of their day in a seated position. If hip flexors become tight or overactive, athletic performance can be dramatically diminished. Tight hip flexors can have a negative impact on the body's kinesiology because gait, stride, and range of motion are affected. When hip flexors do not work properly, the gluteals (buttocks) become weak and injuries may also occur. Piriformis syndrome as well as hamstring and low back injuries are common results of tight hip flexors. To prevent this, it is helpful to add the following stretch to your routine. This can be used as a dynamic warm-up or cool-down for any athlete who wants to add flexibility training to his/her regimen. Preparation: 1) Kneel (on towel or mat) with front and back legs bent at 90-degree angle. Front foot should be facing forward. 2) Brace abdominal muscles. (Pull navel inward.)

11. 3) Internally rotate back hip. (Position the back leg/knee so that it is bent in toward the other leg.) Movement: 4) While keeping navel pulled in, raise arm (of side with leg behind) overhead. 5) Squeeze buttocks of the side being stretched (side with leg behind), while rotating pelvis posteriorly (towards the back/up towards the ceiling). 6) Slowly, move body forward until a mild tension is achieved in the front of the hip being stretched. 7) While keeping arm overhead and your pelvis in position, reach towards the opposite side (perform a side bend) and rotate torso towards the open side. 8) Hold for 2 seconds. Relax stretch. Repeat for 5-10 repetitions. Notes: * Try to breathe slowly throughout entire stretch. Do not hold your breath. * Keep glutes (buttocks) squeezed during entire stretch. This will help enhance neuromuscular connection between the hip flexors and hip extensors and will help achieve a deeper and more effective stretch. * This exercise can be performed while standing. * Stop immediately if you feel pain or discomfort at any time.

12. * As with any exercise program, make sure you are cleared by a physician before beginning this exercise. In good health, - Jennifer M. Regan, NASM-CPT, C.H.E.K HLC As the owner and founder of Bamboo Core Fitness, a personal training and holistic lifestyle coaching business, Jennifer holds a BS in Exercise Science and Minors in Heath and Nutrition from Ithaca College, is a Certified Personal Trainer with the National Academy of Sports Medicine, and is a C.H.E.K Institute Holistic Lifestyle Coach. In addition, she is a Cancer Wellness Specialist and holds certifications in AED, CPR, and First Aid. Click here to see this now Click here to see this now

13. Bodybuilding Workout Routines For Bodybuilding Workout Routines For Your Neck Your Neck - - How to Train Your How to Train Your Rotators and Flexors Rotators and Flexors Many people believe that training the neck muscles is nothing more than wanting to enhance appearance but the truth is, the neck is a huge asset in many kinds of contact sports. Generally, it seems that this important training is over looked because people either do not know about it or they do not have the proper equipment to carry out the exercises. With some weight plates, a bench, surgical tubing and a towel, you will be able to cover all of the exercises you need to build your neck muscles. Rotators: You might already know that the 4-way neck machine will not work on the rotators so you will want to go for the manual resistance for this group of muscles. The rotators are not able to be worked with weights but there can be some resistance added. You will do this by applying your hand to your neck while you slowly turn it either to the left or the right. It is important to make sure that you are easing into this and that you are not using an overload of resistance. Once you have reached your limit of range of motion, you will want to try to slowly increase the resistance and then hold it there for 5-10 seconds.

14. You will then repeat this process but turn your head in the other direction. Again, make sure that you are going as far as you can and then hold. Complete 3-5 sets in order to make sure that you are really working out this generally overlooked group of muscles. You may want to try the exercises while you are seated so that your upper back muscles are relaxed. Since you are only working the extensor group for the moment, you will want to make sure that you are relaxing the muscles. Flexors: As for the flexors, you can use the neck machine if it is available for you to use. If it is not available for you, you can do some simple things and end up with the same exact exercise. Remember, the purpose of this is to tilt the chin forward and down towards the chest. First, lie on a flat bench, facing up and with your head over the end of the bench. You will want to place a folded towel on your forehead and then gently place a weight plate on the towel. Keep the weight plate in place with your hands and then allow your head to relax and drop downward. You will then need to proceed slowly and raise your head up so that you are able to tuck your chin into your chest. Remember to keep your hands on the weight so that the muscles truly get a workout. It is important to always start slow with the motions when you are doing neck work. Avoid using extremely heavy weights for the low repetitions because the neck is so incredibly fragile and especially if

15. you are not used to training the neck muscles. Completing several sets of 10 - 15 reps is surely enough to get this group of muscles growing. There is another option of using a piece of surgical tubing that can be picked up at just about any home improvement or medical supply store. You will want to take the two loose ends and tie them into a knot. Now you have a nice loop of medical tubing. When working the extensors, you will want to sit on the bench or a chair. Place the tubing on your forehead and then place the other end around a doorknob. Allow the head to tilt back and then forward and begin to feel the resistance. Once you have made it to the limit of your range of motion, you will want to tilt backwards again and then forwards again. Do several sets of 10 - 15 reps for this exercise. Once you are ready to increase the resistance, you will want to move further away from the anchoring point. To do this, add another loop of tubing. You can even use a heavier gauge of tubing as well. Wrap a washcloth or towel around the part of the tubing that will rest on your forehead. This will make you much more comfortable and you will not have to worry about the tubing slipping as you go through your range of motion.

16. Hip Flexors Are Power Muscles That Hip Flexors Are Power Muscles That You Need to K You Need to Know How to Use now How to Use Your hip flexors are one of the most powerful muscles in your body. Most fitness experts would even say that it is the most powerful muscles in your body. What are your hip flexors? In our anatomy, these hip flexors are a group of skeletal muscles that work and act to flex the femur (which is the largest single bone in your body and is located on your upper leg) onto the lumbo-pelvic complex. In other words, it is the group of muscles that pull the knee upward. It is important to understand these flexor muscles because it is strong enough to assist you in doing heavy squats and it is strong enough that it does most of the work when performing regular sit-ups (which most people think the abdominal muscles are doing the work). Thus, it is important to activate these flexors so you can unleash the power of your entire body. First, let us discuss the negatives of these flexor muscles. Sit-ups are done by most people thinking they are impacting their abdominals. Because the hip flexors are so powerful, they will do most of the work. There is nothing wrong working on these flexors, but it will do most of the work on some exercises that you do not want them to do most of the work. Now, most people will not realize how to get their hip flexors engage. Many sprinters and runners realize that these flexors directly impacts

17. their speed and agility. It would be a great idea how to engage these flexor muscles. Here is one way to do that. Lie on a regular bench with your legs up in the air but at a 90 degree angle (knees bent while you are lying down). Then, have someone pull on your feet and you resist that pull. You will realize that the muscles that allow you to pull back are your hip flexors. Do this exercise movement a few times to know how to engage your hip flexors. Remember these flexor muscles because you want to know how to use them especially when you are doing heavy squats. Also, when you are in a situation that requires you to generate power and strength such as sprinting, pulling something heavy, and other situations, learn to engage your flexor muscles so that you do not use your arms and back as much. Your arms and back are strong but not as strong as your hip flexors. Have you notice football players who try to arm-tackle an opponent? They will usually miss those tackles. But, when they use their shoulders which allows them to drive their opponent down, they are engaging their hip flexors. Click here to see this now Click here to see this now

18. A Quick Lesson in Hip Flexor Anatomy A Quick Lesson in Hip Flexor Anatomy There are 4 main locations of the smaller muscles that make up the overall hip flexor muscles: the abdomen/hip region, the front of the thigh, the gluteus, and the inside of thigh/groin. (Illiopsoas) Psoas Major/Minor The Psoas Major is a tapered muscle that runs along the front of your pelvic bone down to your hip joint; it is probably the most important of the hip flexor muscles. While it does help lift the leg up, it also greatly aids in external rotation (moving your leg away from your center of gravity). The Psoas Minor also helps in this role, but only about 50% of people have this muscle! This is also one of the highest risk muscles for a hip flexor injury due to its' central position. Illiacus Muscle The Illiacus Muscle is located right beside the Psoas, but it is a much smaller, triangular muscle. The Illiacus is actually important for two types of movements, the first: open-chained (like when you are standing), it helps to raise the leg/knee forward. In closed-chained positions (think lying down), it can help lift the upper half of the torso up, like in a sit-up. Because of the heavy loads often placed on the Illiacus it is often a source of hip flexor pain.

19. Muscles on Front of Thigh Rectus Femoris This is what most people would call their quadriceps muscle, but it is actually part of the hip flexor muscles. It obviously is involved in hip flexion, but it also is the primary muscle when extending the leg (knee flexion) in a standing position, like kicking a soccer ball. Note that it is not the primary muscle for this same movement in a seated position when the hip is already in a flexed position, it has limited power, so other muscles are use. Sartorius The Sartorius is a long thin muscle that runs from the hip joint all the way down to the knee over top of the thigh. It aids in 4 major movements: Flexion of the knee and hip, rotation of your leg, and adduction (pushing your legs together). Because of its' many facets of movement, it primarily plays a support role to other hip flexor muscles. Gluteal Component Tensor Fasciae latae The Tensor Fasciae latae is primarily an adductor and stabilizing muscle. In many activities, walking, running, snow activities, and many more, it is heavily used to stabilize the leg and support the knee. Inner Thigh Muscles

20. These 4 hip flexor muscles all have extremely similar functions for the scope of this article. The Pectineus, Adductor longus and brevis, and the Gracilis all are located in what most people would consider the groin region. They are responsible mainly for moving the leg laterally, although they support in the flexion of the hip as well. As you can see, there are several hip flexor muscles that all work together to facilitate hip flexion while fulfilling other functions as well. Information is power; you owe it to yourself and your body's health to understand your injuries. If you are able to understand injuries, you can diagnose them faster, treat them better, and recovery to the highest possible levels. Click here to see this n Click here to see this now ow

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