Fix Tight Hip Flexors: The Ultimate Cure to Reduce Joint Pain and Increase Muscle Flexibility PDF
Preview Fix Tight Hip Flexors: The Ultimate Cure to Reduce Joint Pain and Increase Muscle Flexibility
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, use, quote or paraphrase any part, or the content within this book, without the consent of the author or 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
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