Hi i’m steve mew and today we’re going to talk about hip flexors and how they affect the low back and the hip We’ll take a look at how we treat them in the office and we’ll show you a couple of exercises that you can do at home to keep your hip flexors from causing you low back or hip pain. The hip flexors are a set of muscles that start in the pelvis or spine.
And attach onto the femur these muscles allow you to bring your knee to your chest. Due to their structure and their function they can have a effect on the low back or hip. One of the most common causes of hip flexor problems is prolonged sitting. Sitting in a desk keeps the hip in a flexed or shortened position Over time the hip flexors weaken and lose their flexibility. Eventually this will present.
As low back or hip pain. in the office we use a variety of techniques to treat hip flexors, including active release techniques chiropractic manipulation and kinesio tape although each injury is slightly different the goals of the treatment are the same we want to restore proper movement correct alignment and of course reduce pain. Susan is a volleyball player.
That came in with low back and hip pain. through our examination we’ve determined that she’s got tight hip flexors We’ll start by working on the hip flexors With this technique we’re going to take a firm contact through the abdominals and into the hip flexors. Next, Susan’s going to move her leg through the entire range of motion. We’ll do this three to five times or until the muscle releases. Depending on the injury we may need.
To move down to the rectus femoris or the upper quad. we’ll treat this in a similar fashion to the previous muscle, but this time we’re going to have the knee bent to target the upper quad. Next, we’ll adjust the low back and the hip Freeing up any restriction through the lumbar spine and correcting alignment in the hip. To complete the treatment process it’s important to have an active component to help reinforce the work.
We’ve done in the office. now here’s some exercises you can do at home help keep you from injury. We’ll start with the hip flexor stretch we’re going to start on one knee, the upper body is going to be fairly neutral The back knee is going to be turned in very slightly, and then we’re going to lean forward and turn the body away We’re going to hold for 30 seconds.
Twice on each side. so next we’ll do an upper quad stretch It’s going to start similar to a regular quad stretch, but the knee’s going to be bent Susan’s going to grab her back foot and bring it to her butt. And we’ll add some extension in the hip to focus on the quad. Once again we’re going to hold for 30 seconds and we’re going to do it twice each side. Finally, we’ll do a bridging exercise.
This is a great exercise for low back and hip stability as well as opening up the hip flexors. We’ll start with Susan lying down knee’s up, feet about shoulder width apart and arms to the side. Before every rep we want to engage the core muscles to help stabilize the trunk. Next, we want to focus on the glutes and slowly raise the pelvis up The legs and the trunk should be.
KT Tape Low Back
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