I love it when one of my columns stirs a real buzz of interest. Judging by the number of emails, phone calls and questions from people who’ve reached out to me in the last few days, last week’s installment about posture has to be one of the most popular I’ve written. Many of the questions coming my way have been related to posture and lower back pain. Because many of the big muscles of the hips and upper legs affect the alignment of the pelvis and spine, I thought it might be a good idea to discuss some excellent stretching exercises for these muscles. What we want to ensure is that your pelvis can rest and move around in a relatively neutral position most of the time, without being exposed to undue stress from muscles that are too tight or imbalanced. For example, the hip flexor muscles that run down the front of your hip joint and upper leg can become tight and short with too much time spent in a seated or flexed position. When these muscles get tight they pull forward on the front of the pelvis and lumbar spine, causing the pelvis to tilt forward and often increasing the curve in the lower back. Diligent stretching and proper movement strategies can usually correct this and help reduce problems. When stretching in this area, it’s a good idea to remember to engage your core system to avoid putting too much stress through your lower back or sacroiliac joints of the pelvis. Always warm up before stretching, and maintain a comfortable breathing pattern as you stretch, holding the position for 30-45 seconds. Alternately you can use all three of the following moves as dynamic range of motion exercises by rocking in and out of the stretch position. Remember to consult your physician to get medical clearance before making any changes to your fitness program. Hip flexor stretch Most of the clients I’ve worked with throughout my career have been able to benefit from regular and effective stretching of their hip flexors. Because the lower abdominal muscles and hip flexors ‘struggle’ against each other with regards to the position of the pelvis, it’s a good idea to strive for functional balance between the two. Normally the short, tight hip flexors win the battle, and get progressively less flexible, while the abdominals provide less and less support. To effectively stretch the hip flexors, while engaging and strengthening the abdominals, start in a kneeling position, with your left knee on the floor and right foot out in front of you. Keep your chest upright and body tall as you engage your core stabilizers and gently press your hips forward. This should be a small motion generated at the core rather then a forward lurching of the whole body. The stretch should be felt in the front of the left hip and upper thigh, and there should be no pressure in the lower back. Hip rotation stretch Another common characteristic I often find in people who struggle with posture-related lower back pain is tight hip joints; especially on internal rotation. Our bodies are designed to move in certain ways, and we require functional flexibility around our joints to be able to move optimally. If we lose internal rotation at our hip joints, this movement can become compromised. Start this stretch from the same position you performed the previous hip flexor stretch. Instead of pressing your pelvis forward, you’re going to engage your core and rotate your pelvis around the fixed rear thigh. If your left knee is on the ground as shown, your pelvis and the rest of your body will turn to the left, effectively rotating your left thigh internally in relation to your pelvis. Slowly progress this movement a little at a time as you hold the position and breathe. After 30-45 seconds repeat on the right leg. Groin sprawl The adductor muscles on the inner thighs play a large role in the lateral positioning and stability of your pelvis. Be sure you have a good matt or carpet under your knees for this stretch. Start on your hands and knees, and gradually spread your knees further apart while dropping your hips back toward your heels until you feel a good stretch in your big adductor or groin muscles on both legs. Try to maintain good spinal and pelvic alignment and be careful not to bounce or strain. This is a particularly good exercise to use in a dynamic fashion, gently shifting your body forward and backward to change the angle and depth of the stretch in your hips. As you do this, and your adductor muscles loosen up, be sure to spread your knees wider. – Rob Williams is a kinesiologist, elite personal trainer and posture specialist. He has been practicing for 16 years and currently operates an exclusive private training studio Mixx Fitness Studio, with a team of 10 trainers, as well as a multi-disciplinary posture facility, Performance Posture Clinic. Rob is an accomplished writer and speaker in the fields of fitness, posture and nutrition, and can be contacted at rob@williamshealthgroup.com Contact Us! Original article and pictures take https://mixxfitness.wordpress.com/tag/hip-stretches/ site
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