STRETCH OF THE WEEK:
Quad Stretch With Hip Flexor Tacking
DO YOU HAVE PAIN IN YOUR KNEES? MAYBE FROM RUNNING, SPORTS, OR EVEN, JUST SITTING?
The quad #stretch with hip flexor tacking is an awesome and effective stretch that will relieve tension throughout your quads, and really get the problem areas of the deep hip flexor muscles. A primary cause of hip immobility is extended periods of sitting. Whether at a computer, driving, eating, playing video games and/or watching TV, prolonged sitting places the hip sockets in a constantly flexed position. Over time, this can lead to movement restrictions in the hip socket.
The hip flexor muscles originate on the lumbar spine, cross the pelvis and attach to the top of the leg. They also help control rotation of the leg and hip socket. Performing the following stretch is an effective way to increase hip mobility and REDUCE KNEE PAIN.
🔈TRY THIS AFTER A LONG DAY AT THE DESK
– Quad Stretch With Hip Flexor Tacking –
▫️While laying down on your stomach with legs out straight, place a lacrosse ball between you and the ground so it applies pressure right at the top of your right hip flexor (1 inch in from your hip bone and 1 inch down)
▫️Now with that lacrosse ball tacking your hip flexor in place, bend your right leg bringing your right heel toward your right glute.
▫️Wrap a Your right hand around the toes of your right foot and pull your foot’s heel even harder toward your glute. (If you can’t reach your toes with your hand, you can use a stretch rope)
▫️Now actively squeeze your right glute to really get the full quad and hip flexor stretch.
▫️Hold here for 30 seconds then repeat on the left side.