Supine Groin Stretch is a great 'passive re-set exercise' which puts your pelvis in gentle, supported extension. This allows us to access the hip flexors correctly. With one leg up on a block/table/ottoman at 90 degrees and one leg laid out (straight out of the hip - propped up at the feet if your feet want to roll out a lot), completely relax. This position gently stretches out one hip flexor whilst in extension, whilst using the other to reposition the femur in the socket whilst in flexrion, at the same time as allowing the pelvis and spine to settle in a more neutral position. Most clients I give this to will want a lumbar roll/towel under their lower spine, but not everyone. This is a hard exercise to time because it's a bit of a 'how long is a piece of string' one ... most people will need at least 15 minutes on each leg!
Supine Groin Stretch is a great 'passive re-set exercise' which puts your pelvis in gentle, supported extension. This allows us to access the hip flexors correctly. With one leg up on a block/table/ottoman at 90 degrees and one leg laid out (straight out of the hip - propped up at the feet if your feet want to roll out a lot), completely relax. This position gently stretches out one hip flexor whilst in extension, whilst using the other to reposition the femur in the socket whilst in flexrion, at the same time as allowing the pelvis and spine to settle in a more neutral position. Most clients I give this to will want a lumbar roll/towel under their lower spine, but not everyone. This is a hard exercise to time because it's a bit of a 'how long is a piece of string' one ... most people will need at least 15 minutes on each leg!
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