Name: Playbook - Michele Dupay - Hip Flexor Strengthener
Uploaded: 2022-06-29T16:22:12.994Z
Duration: 5 min
Description: Hip Flexor Strengthener

Strong Hip Flexors can help you maintain good posture and core stability, reverse the negative effects of sitting, decrease the likelihood of pain and injury, and increase athletic performance.

Tight & a weak hip flexors can cause hip and lower back pain, create difficulty activating posterior chain (glutes & hamstrings) & cause limited range of motion in hips.

Seated 
Hands press firmly into mat
Engage core and shoulders back 
Flex foot
Lift leg activating hip flexors
Lower leg 
Repeat

Repeat with other leg

Form/Tips: 
 Shoulders sliding down the back, Core engaged.  Flex foot sending toes towards your nose reaching through the heel.  
Lift & Lower with control

Single Leg Lifts

Seated 
Hands press firmly into mat
Engage core and shoulders back 
Flex foot
Lift leg activating hip flexors
Bend knee in towards chest
Lower leg 
Repeat 

Repeat with other leg

Form/Tips:
Flow with control and slow through the movement to challenge the flexors and core muscles deeper.
Continue to slide shoulders back and down and relax them

Single Leg Lift w/bend

Lie down 
Curl head neck and shoulders up (if neck tension lower head down)
Engage core and shoulders back 
Start in table Top position (knees in line with hips heels in line with knees)
Drag one knee towards the body
Alternate to other knee
Repeat

Form/Tips: 
Tuck chin to release neck tension or lower head entirely  Keep relaxing shoulders away from ears
Lengthen through the Arms and finger tips
Point the toes for length, flex the foot for hamstring work and stretch

Single leg stretch

Lie down 
Curl head neck and shoulders off mat (if neck tension lower head down)
Engage core and shoulders back 
Lengthen leg long
Bend in Towards the chest 
Repeat 

Repeat on other side

Form/Tips: 
Tuck chin to release neck tension or lower head entirely  Keep relaxing shoulders away from ears
Lengthen through the Arms and finger tips
Point the toes for length, flex the foot for hamstring work and stretch
Keep pulling core in towards spine and breathe

Single leg Bend

Hip Flexor Strengthener

Love! Surprisingly hard! How often do you recommend incorporating these into the week?

Hip Flexor Strengthener

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