Handy Hip Flexor Hints
At the moment most of us could do with a little extra hip flexor release, whether that's due to too much time on Zwift or too much time sitting down!
There are the usual hip flexor lunge-type stretches but here are some other ways to help that you might not have thought of...
Segmental mobilising:
The psoas muscle attaches to the front of all the lumbar vertebrae so mobilising each segment will help stimulate the muscles around them
Lumbar rolls - make sure not to arch the back as you twist
Pelvic tilt to Bridge - try not to clench the glutes
Cat - try to work from either the tailbone up or the neck down (& yes I do have disproportionately long arms!)
Back & side body breathing:
The psoas shares fascial connections to the diaphragm & comes from right up to the bottom of the ribs, so breathing into this area helps mobilise these joints & naturally asks the soft tissues to lengthen.
Full Squat - try holding on to a support in front to really stretch into the back
Swiss ball hug - relax over the ball and roll forwards or back to help focus the breath into different areas
Child/Hero - arms forwards/back, knees right against the belly & relax the head down
Sneaky stretch bias: a slight change in your pose or just focus when in the pose on some of your usual poses or stretches
Pigeon - don't fold forwards, aim for neutral pelvis lengthening the front of the extended hip (use blocks for support if needed)
Bridge - (after rolling up vertebrae by vertebrae) think of reaching out through your knees & arch the hips up as high as your back is comfortable to, try not to just shove it up by clenching your glutes, inhale to lengthen the front line, exhale softening the lower ribs
Updog - instead of thinking about the back "bending", consider the front as lengthening! (This is one of my all time 🐛 bears for "backbending"!)
reclined Hurdler - leaning backwards instead of folding forwards, aim not to let your back over arch, keep lower ribs down
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