Latest posts by Rich Thurman MA, CSCS CPT, ONNIT KB Specialist (see all)
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- 10 Most Common Fitness Training Mistakes for Beginners - December 28, 2015
TRX Hip Flexor Stretches for tight Hips:
The TRX is a very versatile piece of equipment. Not only can you do exercises with it, but what many people don’t realize is that it’s great for assisted stretches as well.
The Hip Flexors are the muscles that attach themselves at the front of the hips allowing you to flex your leg. These muscles would be activated during a kick forward (for example to kick a ball), and they’d also be very active during running.
These muscles are often tight in many people. This is typically because of the amount of use they get combined with subsequent inactivity.
People who sit a lot tend to have very tight hip flexors because they are in a constant shortened state. Tight Hip Flexor muscles, combined with weak abdominals often create muscular imbalances at the hips that are associated with low back problems among other things.
>>Stretching the Hip flexor muscles as frequently as possible is key to preventing this shortening and tightening of the muscles.
- Adjust your TRX to a mid calf length (this is where the stirrup is about midway up your calf muscle). You can either place the TRX in Single Hand Mode or simply insert your foot through both stirrups.
- Kneel onto one knee. You may want to place a soft mat or double up your mat to cushion your knee.
- Sit up tall with one leg in front of you and abdominals engaged.
*Important – Do not push your hips forward as you may have been taught in the past. Keep the kneeling leg as perpendicular as possible to the floor and your hip angle should be about 90 degrees creating an almost square space between the legs. From there, try to contract and squeeze the Glutes. This will tell you exactly how tight your hip flexors are. If your Glutes are unable to contract or are shaking, then use this as a measure of how tight your Hip Flexors actually are.
Progression from Left to Right:
Level 1: Contract the Glutes and raise the arm on the same side as the kneeling leg. Reach as high as you can and breathe through the stretch.
Level 2: Contract the Glutes and raise both arms above the head. Then reach back behind you if you can.
Level 3: Contract the Glutes and progress from the arms raised, reaching back to grab the TRX and look upward toward the ceiling.
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