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Glossary of Terms
If you have back pain, read the modified exercise under "watch points continued" at the right of this page).
Hip Flexor Stretch:- Start Position
  1. From the Relaxation Position, bring your left leg up and clasp it at the knee.
  2. Pelvic neutral! Anchor the Scapulas!
Hip Flexor Stretch:- Action
  1. Breathe in, then zip and hollow.
  2. While breathing out, slowly stretch your right leg out along the floor.
  3. Hold the position and breathe in.
  4. Breathe in, maintain zip and hollow.
  5. While breathing out, bring your right leg back to the start position.
  6. Repeat twice each side.
Comments
  1. This is a core exercise for prevention and treatment of the most common cause of back pain: "lumbar extension-rotation syndrome".(1)
  2. If you feel pain, stop and read the advice under "watch points".
hip flexor injury exercises, (Scroll right>>>>....)
Hip Flexor Stretch, Start Position
Hip Flexor Stretch, Start Position
Hip Flexor Stretch, End Position
Hip Flexor Stretch, Action
What it does:-
  • Encourages the hip flexors to lengthen to their required length without the hip "looking down".
  • Encourages the abdominal oblique muscles to stabilize the pelvis, and thereby avoid lower back pain.
Watch Points
  • Keep your neck relaxed and scapulas anchored! (Feel free to place a small cushion under your head).
  • It is more important to keep the pelvis stable than to totally straighten the leg!
Watch Points Continued...
  • If you experience severe back pain while extending your leg or returning your leg from the extended position, see a trained professional. If the pain is mild to moderate, try the following.
Hip Flexor Stretch Modified for Lower Back Pain:- Action
(You may need to have a friend present to help you gently return your leg at step 4).
  1. Breathe in, then zip and hollow and press your lower spine into the ground. (This will tilt the pelvis so that it is looking "upward").
  2. While breathing out, slowly stretch your right leg out along the floor. Do not let you back arch! Stop at the point that you feel pain.
  3. Breathe in, maintain zip and hollow.
  4. While breathing out, slowly bring your right leg back.
  5. Repeat twice each side.
Reference
  1. Shirley A Sahrmann: Diagnosis of and Treatment of Movement Impairment Syndromes Publ. Mosby 2002
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