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Your step by step complete plan - http://athleanx.com/x/my-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The hip flexors are one of the first areas we rush to stretch since they tend to feel tight more often than any other muscle group. The problem is, tightness can often be confused for weakness and when you stretch a weak muscle you are only making the problem worse. In this video, I’m going to show you how to determine if your hip flexors are tight or weak and the appropriate approach depending on those findings. First we need to talk a little bit about anatomy however. If you have ever had low back pain while doing ab exercises, then you know why the hip flexors are so important. They originate on the lumbar vertebrae and can pull on your lower back when they get tight. They can also wreak havoc elsewhere when weak. Determining whether or not you are dealing with a tight or a weak hip flexor is crucial. To start however, you have to understand that the hip flexors are not a single muscle group. Instead, there are 5 muscles that contribute to the act of lifting the hip into flexion. Three of these (TFL, rectus femoris, and sartorius) originate at the level of the hip and the iliac crest which means that they are at a mechanical advantage to lift the knee to the level of the hip but are at a disadvantage to lift them any higher. Two other muscles however (the psoas and iliac) are found at a higher origin and are capable of lifting the hip past ninety degrees. Knowing the difference between these muscles is a crucial step in determining the right course of action once you do your tests. Speaking of the tests, the first thing you want to do is see if you have a true tightness caused by muscle shortening. To do this, you are going to perform what is called a Thomas Test. Start by sitting at the edge of a bench or box with your legs halfway over the edge. Lean back and pull both legs into your chest and be sure to flatten the lower back against the surface. From here, slowly drop one leg while tightly hugging the other to your chest. You want to observe two things about the down leg. First, is the thigh capable of making contact with the bench and second is the knee able to bend and hang freely at 80 or 90 degrees of flexion. If you find that either of these is not happening then you will want to straighten your knee and see what happens. If upon straightening you find that the thigh goes down to the surface, then your tight rectus femoris was what was keeping the leg up and you’d want to stretch that. If the leg didn’t drop down even after straightening the leg then you are dealing with a tight psoas or iliacus that could benefit from stretching. The key is however, many times the Thomas Test is normal but the hip still feels as if it should be stretched. This is usually due to fatigue caused by having a weak hip flexor. In this case, you want to proceed to testing your strength. You can do this by either hugging one knee to your chest while standing tall and then releasing it. If you can hold it above 90 degrees but feel a cramp in the outer hip, then you likely have a high hip flexor weakness in the iliacus or psoas. If you can’t hold it there and the first place you can gain control of the thigh is at 90 degrees or lower, then once again you likely have a weakness. Alternatively you can place your foot on a flat surface high enough to place your knee at a starting level above the hip. From here, lift the foot while standing upright and see if you can hold it off the box for at least 15 seconds without the cramping discussed earlier. If weak, you can use this as the exercise to strengthen it and can add resistance by placing a band around your foot or ankle. Bottom line is, it is not smart to randomly stretch a muscle if you are not sure if it is actually tight in the first place. Instead, take a couple minutes and do a few tests to see what you are really dealing with. If you want a complete step by step program for getting in the best shape of your life without overlooking anything important that other programs often do, head to http://athleanx.com and get the ATHLEAN-X Training System. For more videos on stretching routines and how to stretch properly, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
Stretch and train like an athlete to see faster gains here http://athleanx.com/x/unlock-all-new-gains Everyone knows that they have to stretch their hips and legs if they want to maintain optimal performance in their training. That said, people often times forget about the mobility component of this and think stretching your hips alone will do the trick. It will not. If you want to build bigger, stronger legs you need to be sure you have both adequate mobility and hip flexibility. In this video, I show you a stretching drill that you can do to improve your hip mobility and flexibility at the same time. The target of this drill is the psoas major. The psoas is a large muscle that has the main responsibility of flexing the hip. Due to the fact that it has attachments on the lateral aspect of the vertebral bodies in the lower thoracic and enter lumbar spine however, this muscle not only has a great impact on the health of your back, but needs to be addressed completely if it is to have an impact on your training. To really stretch the psoas major you need to perform a drill that combines hip extension and lateral trunk flexion away from the side of the stretch. This video showcases a quick and easy stretch that you can do in mobility fashion (by moving into and out of the stretch dynamically) that will not only help to loosen up that tight hip flexor of yours but also mobilize your hips in general. All you need is a moveable bar (as I show in the smith machine) or a simple broomstick that you support over the back of two pieces of furniture. Ideally, this bar can be placed at hip height. You start by standing to the side of the bar with your feet pointed straight ahead of you. Duck down and squat with hips wide apart as you attempt to move under the bar. You will perform a side lunge at the bottom of the squat to get your body from one side of the bar to the other. Once underneath, rotate your back foot so it’s pointing in the direction you are going. From here, reach your hands up overhead to increase the extension of the hip and lean your torso away from the hip being stretched. This tilt will intensify the stretch even further. The fact that you have to hold this position and then slide back under in the other direction will help to reinforce the greater mobility of the hips as well. Perform this mobility stretching drill 10 times in each direction or until your hips feel adequately mobilized and loosened. For a complete program that helps you to prepare your body like a professional athlete, be sure to head to http://athleanx.com and get the ATHLEAN-X Training System. For more stretch videos on the quads, hamstrings and glutes as well as proper mobility drills be sure to subscribe to our channel at http://youtube.com/user/jdcav24
Download Unlock Your Hip Flexors: The Key To Strength And Vitality here: http://bit.ly/2fBtpP8 Your hip flexor muscles help you to lift your thighs. They also affect your posture and much more. If you are experiencing back pain, hip pain, pain when moving or even sitting, you might have a problem with your hip flexor muscles. The following are simple ways through which you can know if you need better exercises to solve your hip flexor muscle strain problem. Website: http://beatsofhealth.com HEALTH STUDIES: http://beatsofhealth.com/health-studies/ REVIEWS: http://beatsofhealth.com/category/best-reviews/
thank u, next (Official Video) Song available here: https://arianagrande.lnk.to/thankunextYD Directed by Hannah Lux Davis Produced by Brandon Bonfiglio Edited by Hannah Lux Davis & Taylor Tracy Walsh Production Company: London Alley Executive Producers: Brandon Bonfiglio, Luga Podesta, Andrew Lerios Colorist: Bryan Smaller Featuring (in alphabetical order) Colleen Ballinger Jonathan Bennett Matt Bennett Courtney Chipolone Jennifer Coolidge Gabi DeMartino Stefanie Drummond Elizabeth Gillies Toulouse Grande Kris Jenner Alexa Luria Daniella Monet Victoria Monet Scott Nicholson Tayla Parx Troye Sivan Music video by Ariana Grande performing thank u, next. © 2018 Republic Records, a Division of UMG Recordings, Inc. http://vevo.ly/dFKirk
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UNLOCK YOUR HIP FLEXORS GIVES YOU A PRACTICAL, EASY-TO-FOLLOW
PROGRAM YOU CAN USE TODAY FOR INSTANTLY RELEASING YOUR HIP FLEXORS
FOR MORE STRENGTH, BETTER HEALTH AND ALL DAY ENERGY.
THE POWER OF RICK'S TECHNIQUE LIES NOT ONLY IN WHAT TECHNIQUES ARE PERFORMED AND HOW WELL, BUT IN DOING THESE IN THE PROPER SEQUENCE.
DONE EFFECTIVELY, THE SEQUENTIAL FLOW WORKS WITH YOUR BODY TO
ACTIVATE ITS NATURAL HEALING PROCESS, IMPROVE FLEXIBILITY
WHILE ADDING STRENGTH AND VITALITY.
We've shot these 10 exercises with explanations from Rick on perfect form and exactly how to target that hard-to-reach psoas muscle. The video content is split in two:
The first is a Coaching Instructional Video where Rick takes you in detail through each exercise, so you fully understand why you're doing that exercise, the best form to take and how it should feel. The second video is a Follow Along format designed so you can perform the flow alongside the video without breaking for explanation.
UNLOCK IT HERE: https://tinyurl.com/y9wdamm7