284 Figure 9-25 Hip flexor mobility: Lying hip flexor stretch
Objective: To improve mobility of the hip flexors in the sagittal plane without compromising lumbar stability
Preparation and position: • Lie supine with the knees bent and the feet placed flat on the floor, aligning the anterior superior iliac spine (ASIS) with the knee and second toe.
• Engage the core muscles to stabilize the lumbar spine in the neutral position and maintain this position throughout the exercise.
Exercise:
• Reach both hands behind one knee and gently pull the knee toward the chest (a).
• Slowly extend the opposite leg until it is either fully extended or lumbar stability is compromised (b).
• Perform two to four repetitions per side, each for a minimum of 15 seconds.
Figure 9-26
Hip flexor mobility progression: Half-kneeling triplanar stretch
Objective: To improve mobility of the hip flexors in all three planes without compromising lumbar stability
Preparation and position:
• Assume a half-kneeling lunge position, placing the rear leg directly under the hips and torso (a).
• Engage the core muscles to stabilize the lumbar spine in the neutral position. Maintain this position throughout the exercise.
Exercise:
• Exhale and slowly lunge forward to stretch the hip flexors (b). Avoid any forward tilt of the pelvis that increases lordosis in the low back.
• Perform two to four repetitions per side.
• Hold each stretch for a minimum of 15 seconds.
Progression—sagittal plane: While maintaining a neutral lumbar spine, extend the arm opposite the forward leg overhead (c). Slowly reach the arm behind the head while slowly lunging forward, avoiding any increase in lumbar lordosis. Perform two to four repetitions per side and hold each stretch for a minimum of 15 seconds.
Progression—frontal plane: While maintaining a neutral lumbar spine, extend the arm opposite the forward leg overhead. Laterally flex the torso over the leading leg while slowly lunging forward, avoiding any increase in lumbar lordosis (d).
c. d. b. a. b. a.
CHAPTER 9 FUNCTIONAL PROGRAMMING FOR STABILITY-MOBILITY AND MOVEMENT | ACE PERSONAL TRAINER MANUAL
