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Many trainees get tight hip flexors due to lifting.
In this video we created with Squat University, we want to suggest a way to address this issue.
First, we will learn the correct stretch technique for the hip flexors.
Then, we will present a strengthening exercise that might help release these muscles.
Try these two on your next training sessions, it might give you the relief you need.
For more exercises with full anatomical analysis and common mistakes to avoid, try our Strenth Training app on all devices.
Our goal is to explain in simple terms some complex subjects of the human body and make it easier for you to understand.
As a result, you will understand better, train better, and reduce the risk of injuries!
Thanks to Dr. Aaron Horschig from Squat University for the video
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Hip Flexor Wrap Skills Video
Hip Flexor Stretches & Exercises http://www.AskDoctorJo.com Doctor Jo shows you some simple hip flexor stretches and exercises for your hip flexors. For a detailed blog post about this video, visit http://www.askdoctorjo.com/content/hip-flexor-stretches-exercises
Related Videos:
Hip Bursitis Stretches & Exercises:
Hip Stretches to Relieve Hip and Knee Pain:
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More Details About This Video:
Your hip flexors are made up of many different muscles including the psoas, iliacus, rectus femoris, sartorius, tensor fasciae latae, adductors, and gracillis. The major hip flexor muscle is two muscles combined called the iliopsoas. These muscles work to move your upper thigh (femur) to your chest. When this muscle is injured, it can cause pain even with walking. Here are some stretches for your hip flexors.
First start in a kneeling position. Place the knee of the hip flexor you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Now drive the knee of the uninjured side forward away from your body. Hold for 30 seconds, and do this 3 times.
Next, you will be on your stomach, or in prone. Bring your foot of the injured side towards your buttocks and grab your ankle. Gently pull your foot towards your buttocks and then lift your thigh off the ground pushing your leg up in the air. To help lift your hip, push your foot away into your hand. Hold for 30 seconds and do it 3 times.
Finally, lie down on your bed or a high surface. You will need good balance for this so you won’t fall off the bed. Slide to the side of the bed with the injured side hanging off the edge. Now bend the opposite knee towards your chest and hold onto it. Just relax your leg off the side and you should feel a stretch. Hold for 30 seconds and do it 3 times.
Hip Flexor Stretches and Exercises: https://www.youtube.com/watch?v=7bRaX6M2nr8
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
Should I see a Doctor for a Hip Flexor Strain?
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Make an appointment in Huntington Beach, CA!
Have you been struggling with a hip flexor strain or tighness in the hip flexor for weeks? Are you frustrated, and ready to return to your activities? Are you wondering if you need to ask for help, and where you should turn? This video outlines when a hip flexor strain is at the point where you should reach out to a professional for help. This video reviews timelines for how long it should take to start feeling better from a hip flexor strain and what to do about it.
Informational Series:
Front side Hip Pain in Runners: https://www.youtube.com/watch?v=dUhkpIceTnM
Glute Medius Injury from Runners: https://www.youtube.com/watch?v=SeBn93mByDc
Hamstring Injury while Running: https://www.youtube.com/watch?v=uhyhOrT8Dos
What is Active Release? https://www.youtube.com/watch?v=8w60szsU1_Y
How does the Core Function? https://www.youtube.com/watch?v=S5mkppS4weE
How to gain Physiological Control of your Injury: https://www.youtube.com/watch?v=T2GWFa8vEg0
Sports Hernia: https://www.youtube.com/watch?v=06ejoNb5psU
Shoulder Pain: https://www.youtube.com/watch?v=7Zgo_WBrhVs
Finger Numbness: https://www.youtube.com/watch?v=akUhjbT4g48
Tibialis Posterior Tendon Dysfunction: https://www.youtube.com/watch?v=hgR8FXqcNmk
Femoral Nerve Entrapment: https://www.youtube.com/watch?v=QD0bmXUnW-k
Ultrasound Exam of Knee Pain (Runner): https://www.youtube.com/watch?v=ov8mqmv_rQQ
Hip Series:
Prone Heel Squeeze: https://www.youtube.com/watch?v=YhxABpX26Rw
Single Leg Bridge: https://www.youtube.com/watch?v=RjJeoblOu4o
Side-Lying ABduction with ER: https://www.youtube.com/watch?v=zs6xvunCFp4
Supine Hip Flexion: https://www.youtube.com/watch?v=Zveb7D5rW_g
Rolling the Rectus Femoris: https://www.youtube.com/watch?v=z_3fzuo-AXk&t=2s
Rolling the Glute Med: https://www.youtube.com/watch?v=4uqaHbr-plQ
Rolling the Glute Max: https://www.youtube.com/watch?v=BaBzFcGP3AQ&t=2s
Band Hip Mobility: https://www.youtube.com/watch?v=8CRKTvYLQvU&t=4s
Dr. Gonzales is a Huntington Beach chiropractor serving Huntington Beach and the surrounding community. Regardless if you are suffering from back pain, neck pain, headaches, shoulder pain, or sports injuries, our chiropractor can help you heal your conditions with chiropractic treatments and massage, such as Active Release. If you have been in a car accident, there is a chance you need a Chiropractor in Huntington Beach to help you overcome conditions, which occur in car accidents, such as whiplash. Dr. Gonzales, who has been a Huntington Beach Chiropractor for runners, triathletes and golfers can help you with chronic conditions as well as acute sports injuries. Visit our website and book a free consultation to see our chiropractor for chiropractic care today.
Never been to a chiropractor before? No worries! The first session to our Chiropractic Center in Huntington Beach will consist of a consultation with one of our chiropractors, where we will perform treatment on the very same day… you’ll feel pain relief before you leave our chiropractic sports center. Our team of therapists and doctors are honest and will help you decided the right treatment plan for you.
How long will my care be at a Chiropractic Clinic? Every chiropractic clinic is different but our chiropractor in Huntington Beach have been known for providing short treatment plans and keeping Huntington Beach’s active community moving with minimal downtime.
Different people suffer through different health disorders that need to have several doctors and medical practitioners who can get them rid from their problems. In this way, Chiropractor is available for all these purposes. It is the health care medical facility that provides instant relief against all kinds of problems.
Chiropractic is a natural healing science, art and philosophy primarily concerned with detecting and then eliminating interference to your nervous system. Since your nervous system controls every aspect of your body, chiropractic can have a major impact on multiple areas of your health. Founded in 1895, it is the world’s largest drug-free healthcare system and the 3rd largest primary healthcare system in the USA behind medicine and dentistry. Over 25 million Americans will see their chiropractor this year. Video Rating: / 5
The Koenigsegg One:1 sprints from 0-300-0kmh in 17.95 seconds during a practice at our Ängelholm test track. For full information about this run, please visit http://koenigsegg.com/koenigsegg-one1-exceeds-world-speed-records-in-practice/ Video Rating: / 5
A Better Way To Warm-Up The Hip Flexors & Obliques – Warm-up Advice
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Bored of static hip flexor stretching⁉️Looking for a better way to warm up your hip flexors and obliques⁉️
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Check out this dynamic stretch and eccentric exercise you should add to your warm-up targeting your hip flexors and obliques. The hip flexors include the psoas major, psoas minor, iliacus, and the rectus femoris. The rectus femoris is unique as it crosses 2️⃣joints whereas the other hip flexors only cross 1️⃣joint. In order to stretch the rectus femoris, not only does the hip have to extend, but the knee needs to flex as well.
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The other 1️⃣ joint hip flexors, specifically the psoas, is not only stretched with hip extension, but also contralateral trunk side-bend. The psoas group originates on the ipsilateral L1-L4 lumbar vertebrae and the last thoracic vertebrae, thus contralateral side-bend contributes to stretching the muscle group.
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Due to muscle orientation, the external obliques contribute to posterior pelvic tilt. The second movement on the right-hand side is a nice eccentric exercise targeting not only the 1️⃣joint hip flexors, but also the obliques. This is an excellent warm-up movement to practice resisting anterior pelvic tilt with hip extension.
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Try out both movements prior to your next training session instead of static hip flexor stretching and reap the benefits 👍🏻👌🏻Perform 10x on each side for movement 1️⃣ and 2 sets of 10 for movement 2️⃣ Tag a friend, classmate, or training partner that needs this warm-up‼️ #hipflexors #hips
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice.
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#prehab #theprehabguys #TPG #fitness #healthandwellness #exercise #PT #DPT #DPTstudent #physio #physiotherapy #chiro #chiropractic #mobility #athlete #workout #recovery #rehab #prevention #rehabilitation #fitness #correctiveexercise #stretching #crossfit #longevity #movement
As a macro nutrient, protein is an indispensable part of a healthy diet. It helps build and maintain muscle mass, which in turn, increases our metabolic rate. And so, we’ve rounded up a list of 15 high-protein vegetables you can add to your muscle-building diet plan.
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In a nutshell:
The best sources of protein are animal-based foods such as eggs, seafood, and meat. Nevertheless, lots of veggies or plant-based foods are also amazing sources of protein. So, if you`re a vegan or simply prefer low-calorie vegetables to animal products, then these plant-based proteins are exactly what you need. And so, we`ve rounded up a list of 15 high-protein vegetables you can add to your muscle-building diet plan.
You`re probably well acquainted with many of them such as spinach, green peas, and lentils, but some may be a surprise to you. This leafy green vegetable is high in protein yet has very low calories. A cup of boiled kale gives you 2. 5 grams of protein.
Collard greens, albeit not the most commonly used veggie, are high in protein, providing a generous 4 grams of protein per cooked cup. A cup of collards also gives you a healthy dose of vitamins K, A, C, and B. For every cup of fresh spinach you consume, your body gets around 1 gram of protein. In addition to being a solid protein source, broccoli has a plethora of noteworthy health benefits.
Like other cruciferous veggies, it helps reduce the risk of certain cancers. This fiber-rich vegetable also has vitamins K and C, selenium, and phosphorus. A cup of cooked broccoli has 5 grams of protein while 1 cup of raw broccoli contains 2. 5 grams.
If only many people could learn how to cook Brussel sprouts properly, then they`d find out that these green veggies aren`t so bad after all. Baking or sautéeing this fiber-protein powerhouse makes for a crisp, flavorful way to get your daily amounts of calcium, zinc, choline, copper, and vitamin K. A cup of cooked Brussel sprouts boast 5. 5 grams of protein.
Some like to eat them raw and for such people, they`d get around 3 grams of protein per cup. This vegetable is a great source of protein, with 1 cup of cooked asparagus providing 4. 2 grams of protein. A cup of cooked mung beans contains a whopping 14 grams of protein.
Like mung beans, many types of legumes are chock-full of protein. Anyway, a cup of chickpeas provides around 14 grams of protein. Additionally, they`re a great source of fiber and iron and are low in fat and calories. With 18 grams of protein per cooked cup, lentils are truly a protein powerhouse.
Like other pulses, lentils are rich in minerals and B vitamins. Eating lentils (and other pulses) as part of a healthy diet has been linked to reduced risk of chronic disease, including type-2 diabetes and heart disease. Lentils also contain a great dose of antioxidants, which aid in combating certain diseases. It`s too rich in protein to pass up if you want to gain muscle mass.
A cup of cooked green peas contains 8. 24 grams of protein. Besides, green peas don`t have to be unappetizing, especially since you can add them to many recipes like bacon and eggs.
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Download “The Ultimate Plant-Based Nutrition Guide for Building Lean Vegan Muscle” here! 🌱💪⬇️
https://thevegangym.com/building-lean-vegan-muscle-guide
How should you eat to build lean vegan muscle? There are a few considerations to keep in mind like eating in a caloric surplus, consuming high quality protein, and getting your micronutrients without adding too much food volume. In this video I’ll show you exactly how to eat and create a meal to build lean vegan muscle!
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