September Muscle of the Month: The Hip Flexors
How to Foam Roll the Hip Flexors
1: Place your foam roller on the ground (to foam roll the hip flexors, we recommend the GRID Foam Roller by Trigger Point featured in this video).
2: Lie face down on your foam roller, with the roller located just below your right hip bone (when foam rolling the hip flexors, we want to target one leg at a time). Use your hands or forearms to support some of your body weight.
3: Begin slowly rolling up and down the roller and along your quad muscle.
4: When you hit a place of discomfort (watch out, depending on how tight your hip flexors are there might be quite a few spots!), spend 20-30 seconds on the trigger point. Then, contract your hamstring, bringing your heel to glute slowly 5 times (we sped it up in this video for timing!).
5: Continue to foam roll the hip flexors until you find another trigger point, and repeat step 4.
6: Foam roll each leg evenly – normally each leg will take 2-3 minutes depending on how tight your hip flexor muscles are.
*The GRID Foam Roller has a variety of widths to replicate the feeling of a massage therapist’s hands. We almost always recommend massage therapy with our chiropractic care treatment!
Each month at Chesapeake Family Wellness, we choose a “Muscle of the Month” to focus on to help inform our patients on relieving pains they may be experiencing. Each month will start off with how to foam roll a specific muscle, followed by demonstrations on how to stretch the same muscle. It is often muscular imbalances generates pain. Tight hamstrings often cause low back pain. Overcompensating with your left side could be causing pain on your right side. The human body is an incredible thing, so keeping it flexible and strong is incredibly important.
To learn more about our “Muscle of the Month” series, please check us out on YouTube at Chesapeake Family Wellness or on Instagram @Chesapeakefamilywellness. Both on YouTube and Instagram, we go through all the motions of each stretch and release for each muscle. We also post patient testimonials, our blog entries, words from the Doc, and share other chiropractic care information. If there is ever a topic you wish us to expand on, feel free to message us on our Chesapeake Family Wellness Center Facebook page so we can connect!
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