Hip Flexor Strengthening


It's a recurring theme on rehab social media and here on PA blog that most people with "tight" hip flexors really need to strengthen them more so than stretch them. After all, tightness doesn't mean short muscles unless you've been immobilized for 4-6 weeks. Tightness is just a perception.

Here is Dr. Nicole Surdyka, DPT showing off some difficult hip flexor strengthening exercises that will definitely reduce that feeling of tightness. Swipe/click to the right to see the video, or just click on the video to go watch it on instagram.



In this video I demonstrate a few different @functionalrangeconditioning PALs and RALs techniques. PALs and RALs, or Progressive and Regressive Angular Loading, are a way to improve strength and control through a range of motion by training to improve neural drive. 💥 Passive End Range Lift-Offs With Rotations: 1️⃣ Get into a position in which you feel a stretch in your hamstring, then back off about 5-10 degrees 2️⃣ Breathe in, and begin to bring tension throughout your body - core, chest, shoulders, down your arms, back muscles, glutes, thighs, calves - squeeze every muscle, gradually ramping up the tension like turning up a stereo volume dial - continue to breathe 3️⃣ Perform a RALs contraction to lift leg off the floor (it will only go a few degrees), and then begin to rotate internally and externally as far as you can ‼️ You MAY experience cramping and that is OK and NORMAL ‼️ ☄️ End Range Rotational Training - Small and Global Circles: 1️⃣ Get into a position in which you feel a stretch in your hamstring, then back off about 5-10 degrees 2️⃣ Breathe in, and begin to bring tension throughout your body - core, chest, shoulders, down your arms, back muscles, glutes, thighs, calves - squeeze every muscle, gradually ramping up the tension like turning up a stereo volume dial - continue to breathe 3️⃣ Perform a small, controlled circle both clockwise and counter-clockwise. For the global circles, you want to make that circle larger and try to explore the end ranges of your hip mobility 🔥 Hovers: 1️⃣ Get into a position in which you feel a stretch in your hamstring, then back off about 5-10 degrees 2️⃣ Breathe in, and begin to bring tension throughout your body - core, chest, shoulders, down your arms, back muscles, glutes, thighs, calves - squeeze every muscle, gradually ramping up the tension like turning up a stereo volume dial - continue to breathe 3️⃣ Perform a Passive End Range Lift-Off as you attempt to clear an obstacle (the kettle bell in this example) 💥☄️🔥 These are difficult! Try them out and I guarantee you break a sweat!!
A post shared by Nicole Surdyka PT, DPT, CSCS (@dr.nicolept) on

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