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Here’s a simple resistance band drill you can use a a hip flexor strengthening exercise. Runners like us often talk about tight hip flexors, and spend time stretching hip flexor muscles like iliopsoas, and rectus femoris… but it’s important to remember that sometimes muscles get tight because they are weak. This is a great exercise to build strength in your hip flexors.

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Here’s a simple exercise you can use for hip flexor strengthening and to develop core control using a regular resistance band. Try 3 sets of 1 minute alternating the right and left legs throughout the minute.

Remember: technique is everything!

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Tight hip Flexors? The problem is that they are tight and weak. Use the deadbug to fix your tight hip flexors! The deadbug gives you a hip flexor stretch and strength. #shorts #youtubeshorts

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Still stiff in your hip flexors? Josh details the best stretch/exercise to help open those hips up! You’re strengthening while stretching and that’s the best of both worlds. Do these a few times a week and you’ll see a great improvement! If you’re already doing this exercise, take a look and make sure you’re executing it right!
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Use this Psoas (hip flexor) stretch to open up front of hip. Great for those who sit a lot (computers, driving etc.) this is fantastic to do daily. Psoas is often implicated in lower back pain, diaphragm issues, pelvic pain, hip pain and leg issues.

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Tight hip flexors can lead to back pain and poor ab development. The movement described in this video deactivates the hip flexors and allows for optimal ab development and alleviation of back pain.

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To do this exercise, find a prop to put your heels up. Lay your back on the floor and put heels on the bench. We are going to take advantage of a phenomenon known as “Reciprocal Inhibition” which sums up to when one muscle is flexed, the muscle on the opposite side tends to relax.

To begin hover your back off the floor and squeeze your glutes. Imagine that you are pulling your upper thighs in, to create inward tension. With glutes squeezed, maintain this squeeze, and do a crunch. At first it will feel weird but continue to reach forward and preform a crunch. This is a slow correctional exercise, so 2 seconds up, 2 second hold, 2 seconds down. Breath out on the way up, and inhale on the way down.

You know you are doing this right if you feel it in your glutes and your abdominals. Make sure to raise your glutes throughout the entirety of the exercise, and maintain hips of the ground.

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The psoas muscle is part of the hip flexors. These muscles play a key role in creating or relieving low back pain depending if they are tight or loose.

Dr. Ryan Winslow gives an overview of the muscle and then presents several stretches and exercises to help lengthen and strengthen the psoas muscle and hip flexors.

The tools used in this video are:
1: 2″x10″ loop resistance band
2: TheraBand loop stretching strap
3: Pso-Rite

Stretches to help lengthen the psoas muscle and improve hip extension:
1: Runner’s stretch. Perform 30s/side, repeat 3 times.
2: Couch/Table stretch. Perform 30s/side, repeat 3 times.
3: McKenzie extension/Cobra pose. Perform 25 reps, holding for 3-5 each rep, repeat 3x/day.
4: Strap stretch. Hold for up to 2 minutes/side, repeat 1-2 times.

Exercises to build psoas function while enhancing the core and glutes:
1: Dead Bug. Set a timer for 1:00, hold each side for 5-10 seconds, repeat exercise 3 times.
2: Psoas Band March. Set a timer for 1:00, hold each side for 5-15 seconds, repeat exercise 3 times
3: Glute Bridge. Perform 15-30 reps per set, perform 3 sets.

Direct release is performed using the pso-rite tool.
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0:00 Muscles NEVER work alone
0:28 Agonist, Antagonist, Synergist, Fixator
1:28 Example of flexion at the elbow, Agonist and Antagonist movers
2:14 Example of Extension at the elbow, Agonist and Antagonist movers
3:13 Synergist – Helpers
5:10 Fixator – Stabilizer
7:20 Check your understanding

This video explains how the muscles interact with each other, in other words, when an certain action takes places in the body, there are multiple (other) muscles that are responsible for the very movements of our skeletal and muscular systems….

I would highly encourage you to know what an agonist, antagonist, synergist, and fixator are before you go into the MBLEx (you may very well see them on there).

As always, you are welcome to comment any questions you may have concerning the material covered today, or the material you would like me to cover in our next video…

Please share and subscribe and give me thumbs up if this video was helpful, so that I can continue growing and reaching other aspiring therapist to pass their MBLEx.

Thank you,
Respectfully

ANSWERS TO QUICK QUIZ:
Extension at the elbow: The prime mover (AGONIST) are the TRICEPS BRACHII
Flexion at the elbow: The opposing mover (ANTAGONIST) are also the TRICEPS BRACHII
Synergist are all the muscles that work together to successfully achieve an action, such as extension at the elbow, primary mover; triceps brachii and synergist; anconeus
Fixators help to stabilize the proximal end (the origin of the contracting muscle) so the distal limb effectively moves, without moving the proximal end of the muscle.

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In this video Ashley shows you his favourite ways to stretch your hips. Tight hips are very common in people with lower back pain. By reducing the inflexibility in your hips this will also help reduce the tension in your lower back.

Give these a try and let us know how you get on with them.
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