Fix Tight Hip Flexors: The Ultimate Cure to Reduce Joint Pain and Increase Muscle Flexibility

100 Pages·2020·1.724 MB·English

by  Matthews, Dan

FIX TIGHT
HIP FLEXORS
The Ultimate Cure to Reduce Joint Pain
and Increase Muscle Flexibility
DAN MATTHEWS
© Copyright 2020 by Dan Matthews - All rights reserved.
The content contained within this book may not be reproduced, duplicated, or transmitted without
direct written permission from the author or the publisher. Under no circumstances will any blame or
legal responsibility be held against the publisher, or author, for any damages, reparation, or monetary
loss due to the information contained within this book. Either directly or indirectly.
Legal Notice:
This book is copyright protected. This book is only for personal use. You cannot amend, distribute, sell,
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publisher.
Disclaimer Notice:
This book is for informational purposes only and not intended as a substitute for the advice and care of
your licensed healthcare practitioners, such as your physician or doctor. As with all health advice,
please consult a doctor to make sure any recommendations in this book are appropriate for your
individual circumstances. Serious or fatal injury can occur with any exercise or therapy program. This
information is intended to be used for educational purposes only and implementation of these
suggestions should be approved by your physician.
TABLE OF CONTENTS
HIP FLEXORS
SYMPTOMS OF A HIP FLEXOR STRAIN
FUNCTIONS OF HEALTHY HIP FLEXORS
WHY YOUR HIP FLEXORS ARE TIGHT
UNLOCKING YOUR HIP FLEXORS FOR PAIN RELIEF AND BETTER PERFORMANCE
Quick anatomy lesson:
HIP FLEXOR PAIN AND PAIN IN THE FRONT OF THE HIP
Muscle Strain
Biomechanics
Femoral Stress Fractures
Hernia Pain
Femoral Acetabular Impingement (FAI)
Groin Muscle Strain
Low Back Pain (LBP)
Hip Flexor Strain
WHAT EXACTLY ARE TIGHT HIP FLEXORS?
Signs You Have Tight Hip Flexors
What Causes Hip Tightness?
Why Weak Hip Flexors Can Be a Pain
Making an interpretation of The Anatomy to Your Practice
Key Points
ISSUES WITH HIP CORE RETRAINING
What to Do?
REASONS FOR HIP ISSUES
Osteoarthritis
Rheumatoid arthritis
Ankylosing spondylitis
Bone fracture
Developmental dysplasia of the hip
Perthes’ disease
Slipped capital femoral epiphysis
Irritable hip syndrome
Soft tissue pain and referred pain
Diagnosing hip issues
TREATMENT CHOICES FOR HIP ISSUES
EXERCISES
Side Plank with Knee Drive
Banded Hip March
Bulgarian Split Squat
Step Up to Reverse Lunge
6 Hand weight Sumo Squat
Kickstand Romanian Deadlift
Explosive Sprinters Lunge
Banded Jump Squat
Kettlebell Swing
Lateral Lunge
12 Banded Marching Hip Bridge
The Source of All (Efficient) Movement
Even Athletes Must Strengthen Hip Flexors
DIFFERENT BENEFITS OF STRENGTHENING HIP FLEXORS
5 EXERCISES TO STRENGTHEN YOUR HIP FLEXORS
Ball Pikes
Knee Drive Holds
Dead Bug
Reverse Lunge with Knee Drive
Ball Knee Tucks
Instructions to Do Ball Knee Tucks
Stretching is Important Too
Try Foam Rolling
SOLID HIPS, HAPPY BODY
Come Unglued
Jump on the Couch
Build Flexible Flexors
Floor Slides
WHY YOU NEED TO GET HIP
Wide-Stance Squat below Parallel
Sumo Deadlift
Side-Lying Hip Abduction
Side-Lying Hip Adduction
3 STRETCHES TO DO FOR LOWER BACK PAIN
Deep lunge stretch for hip flexors
Pigeon stretch to open hips
Cat-cow stretch to mobilize and release the spine
Hyperextensions
Tips:
Swimmers
Tips:
Plank Spiderman
Air Plunge
Modified Plank
PAIN-FREE AND STRONGER
5 EXERCISES TO STRENGTHEN YOUR HIP FLEXORS
Squat
Bulgarian Split Squat
Walking Lunge
Reverse Lunge
Band-Resisted Knee Drive
STATIC STRETCHES TO IMPROVE OVERALL HIP MOBILITY AND FLEXIBILITY
Hip Flexor Stretch
Hip Rotator Stretch
Internal Rotators
External Rotators
Lying Hip Rotations
Standing Piriformis Stretch
Butterfly Stretch
Travelling Butterfly
Hamstring Stretch
Transverse Plane
Hip Adductor Stretch
Leg Swings
Supine Hip Rotation
DYNAMIC STRETCHES/EXERCISES TO IMPROVE HIP MOBILITY AND STRENGTH
Turn around Active Straight Leg Raise
Single-Leg Hip Lift
The Psoas of March
The Goblet Squat
QUALITY TRAINING FOR THE HIP AND PELVIS
THERAPY EXERCISES FOR SPECIFIC DISORDERS
Iliopsoas bursitis
Initial two weeks of the program
The internal rotation hip strengthening exercise
The external rotation hip strengthening exercise.
The side-lying abduction/external rotation exercise
Weightbearing hip strengthening exercise
Stretching program
PIRIFORMIS DISORDER
TREATMENT EXERCISES TO IMPROVE A FEW CAPACITIES
SINGLE-LEG ADDUCTOR AND ABDUCTOR STRETCHES WITH STRAP
COUCH STRETCH
AGILITY
Hamstrings
SUPINE FIGURE-FOUR STRETCH
More Tips
5 SIMPLE EXERCISES TO FIX THE INJURY YOUR DESK JOB CAUSES
Work area JOB DANGER NO. 1: LOWER BACK PAIN
Work area JOB DANGER NO. 2: WRIST STRAIN
Work area JOB DANGER NO. 3: NECK AND SHOULDER PAIN
Work area JOB DANGER NO. 4: EYE STRAIN
Work area JOB DANGER NO. 5: TIGHT HIPS
QUAD AND HIP FLEXOR STRETCHES AND EXERCISES
QUAD AND HIP FLEXOR MUSCLES BEING STRETCHED
QUAD AND HIP FLEXOR STRETCHING SAFETY GUIDELINES
Test Quad and Hip Flexor Stretches
Test Quad and Hip Flexor Stretching Videos
Daniel Fishel/Thrillist
Chest: Wall-helped single-arm chest stretch
AT-HOME EXERCISES TO LOOSEN UP YOUR HIP FLEXORS
One Knee Up
All Fours
Seated Hip Flexor Stretch
Marching Stretch