#90 90 stretch full
90/90 Hip lift (2-3 sets of 4-5 full breaths): With all of this in mind, give these three exercises a try instead of making stretching your go-to:ġ. This posterior tilt and rib cage position will now give the abs and deep core muscles leverage so that they can stabilize the spine and restore the psoas to its optimal position.Īfter restoring the position of the pelvis and restoring the optimal length of the psoas, we also need to strengthen it as it has been overworked and we want the body to remember this position so it does not default to the anterior pelvic tilt which can jam up our back joints.
The question now becomes, if I am not supposed to stretch, then what should I do?įirstly, we need to restore the optimal position of the pelvis in more of a posterior tilt (belt buckle to the ceiling), which flattens out our lower back, and exhale through the mouth to drop the rib cage towards the pelvis. However, if the muscle is not tight, then why do you feel like you need to stretch the hip flexor all of the time? You may feel tightness in the front of the hip, especially when extending your leg because you’re lengthening a muscle that is stabilizing the spine and this action causes the psoas to contract as a protective strategy in order to prevent you from stretching the muscle further, and possibly to the breaking point. Think of the muscle as an elastic band what is happening is like pulling an elastic band as much as possible, and then trying to pull it even more. Eventually the band will reach a point where it can’t be pulled any further without breaking. Well, by performing all of those hip flexor stretches, you are attempting to lengthen a muscle that seems to be the only thing stabilizing your spine! This can lead to back pain, anterior hip pain, knee pain, and other possible pathologies like facet joint sprains.
When you tip your pelvis forward (Refer to Figure 1), the psoas becomes short, and in order to maintain some semblance of stability, it pulls the lumbar spine forward into extension. This in effect causes our abdominals and deep spinal stabilizers to be weak and elongated, and the Psoas now has to pick up the extra work to stabilize the spine so that we can stay upright. Anterior Pelvic Tilt caused by hip flexors tipping pelvis forward and erector spinae (back muscles) pulling up As seen in Figure 1, the psoas flexes our femur, tips our pelvis forward (Anterior Pelvic Tilt) and can externally rotate our femur (turn the femur out), which are all important functions during walking.įigure 1.
Our Psoas muscle (main hip flexor) attaches to the femur with several other parts up the chain, eventually connecting to the lumbar spine and diaphragm.
#90 90 stretch driver
Have you been performing the same hip flexor stretches every day without any improvement?Īlthough the stretches may feel like they are working and are releasing some of the tension, in many cases of hip flexor tightness, the issue is often due to the hip flexors being overworked as a spinal stabilizer. Therefore, it is perceived they are tight because you are in an anterior pelvic tilt position (Figure 1), your core isn’t able to stabilize the spine, thus, the main hip flexor (Psoas) overworks to take up the slack. With that said, in order to ensure that there is not a fundamental shortness in the tissue or some other neurological driver causing the “tightness”, it is recommended to first visit one of our Ace Certified Practitioners (Physiotherapist, Osteopath, Chiropractor) to assess the hip joint and the surrounding tissues and obtain an accurate diagnosis and plan.
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