🔥 STRETCHING YOUR HIP FLEXORS
✅ The hip flexors can often get tight, and many of us think we have tight hip flexors but do we really. Here’s how to find out if you actually need to stretch your hip flexors and how to stretch them if you’re having trouble feeling the stretch.
✅ To find out if you have tight hip flexors you’ll have to perform the hip flexor assessment (Thomas test).First you’ll need to find a table or an elevated high surface you can lay on. Next, put your hips on the edge of the table and prompt yourself back laying down with your hips on the edge. Next lift the opposite leg of which you’re testing, and grab it in a flexed position. Lastly drop the leg you’re testing slowly down as far as it goes. You may need a partner to observe the results. If your thigh does not reach the level of the table or below your hip flexors are tight. Also if your knee is not at 90 degrees your quads are tight. Make sure your pelvis is in neutral when testing this.
✅ To stretch the hip flexors you can begin by getting into an end lunge position. You’ll be stretching the leg that’s extended back as shown in the picture above. Keep your pelvis neutral and torso straight then proceed to drive forward while keeping the torsos straight. You should begin to feel a stretch around your pelvic area or top of the quad (rectus femoris). If you’re not feeling the stretch, begin to rotate your pelvis back as if you were trying to bring your belly button to your chest.