DAY 22. Best stretches cont.

Posture 3: Lying hip-flexor posture 

The lying hip flexor stretch releases all hip-flexors including the tensor fasciae. It opens the entire front of the body.

  1. Lie on your back and gently bend one knee, turning the foot away from you and down to the ground. 
  2. Keep the knee, foot, and hip angle to be approximately 60 degrees. There is no need to pull the foot close to the body.
  3. Work to keep the low back on the ground by using the abdomen.
  4. Reach the back of the ribs and head away and the tailbone down towards the feet.
  5. Activate the breath into the front of the hips and the low back.
  6. Imagine the hip joint falling away and out of the socket towards the ground. Think of the knee and foot relaxing. Visualize the low back, mid back and neck falling gently into the ground.
  7. Heel, toe your foot to exit the position and return to first position. This will protect the knee.

Modifications:

To lesson tension on the lower back, you can put a bolster under your back lengthwise along your spine. 

Contraindications:

Take special care of the knees in this movement – they should not be overly stressed. This is a passive movement and can be maintained for long periods of time. Goal is to create a supple psoas insertion and quadriceps muscles. Proper rotation of the hip joint is also attained as this posture is practiced over time.

take-care-your-body-day-22
There are four hip flexors, two that act only at the hip, and two that act at the hip and also at the knee. The first two are the most important hip flexors - they're called iliacus, and psoas major.

BASIC INSTRUCTIONS HERE:

http://backhealer.com//articles/top-5-moves-relieve-back-pain

CONTINUE WITH BASIC INSTRUCTION HERE:
https://backhealer.com/categories/beginner


(you will need to be logged into backhealer.com to access)
 
LISTEN to your body.
Go slow
Learn the breathing.
Practice daily even if for a short time.
Concentrate on the myofascial release parts of the class if you are in pain.
 
 
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