Kneeling Hip Flexor Plus

Excessive sitting and poor posture keep the hips in a flexed position for a prolonged period, which weakens the low back.

It is an excellent move to counteract the negative effects of sitting. This stretch is an easy and gentle way to relieve the pain caused by tight hip flexors.

Hip Flexor Plus combines three variations to treat at a much deeper level. An addition to releasing tension in the hip and upper leg is to include an upper body side stretch, and a combination hip, side, and rotational stretch.

Besides leveling your hips, the gluteus medius has an important job in biomechanics, stability, and balance.  When you walk and run it aids in stabilizing your pelvis and hip in particular when you perform activities where you balance on a single leg.

If the gluteus medius is weak, it can cause the hip that is not part of the standing leg to drop, and this can cause an abnormal gait and more pressure on one side of your spine. It is important to work on exercises specifically designed to keep the gluteus medius strong and healthy.

Sleeper Stretch

The key to this unique stretch used by our therapists at Tri-Covery is called strain-counter strain.

Which means, go to a position that causes minor discomfort and hold it for thirty seconds, then release.

The next time you go into the position of minor discomfort it has changed and you should be able to push a little further before you find the discomfort again.

Doing this a few times will not only improve range of motion, but it will also release adhesions and the reformation of scar tissue.