SECRET HIP FIX IN 5 MINUTES / SmashweRx/Trevor Bachmeyer

Everyone has seen that little old man walking around who looks like he fell off of a charm bracelet, curled up like the letter ‘C.’
Do you think he always moved like that?
Not a chance.
Maybe there was an injury that wasn’t handled properly, or he spent hours and days and years in a compromised position until his body finally ended up hunched over.
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When you sit, your hips are in a "flexed" position. It takes 2 minutes to change the #viscoelastic properties of connective tissue. So, if the muscles in your hips are in a shortened state, you end up altering mechanics AND structure. Most people spend 30-40% of their day sitting down. Which means that your hip flexors stay short for a long long time. When you extend the hip, the #femur has to do three things:
1. The head of the femur needs to externally rotate and remain centralized at the same time.
2. The entire hip flexor complex has to allow for the rotational component and the extension component of the femur.
3. Your CNS has to initiate the correct motor program to fully extend the hips.
If there is anything missing in this hierarchy of movement, you end up dragging the lumbar spine into extension to compensate for the loss of hip extension.
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You can reclaim the full 360 degrees of hip rotation and unload the lumbar spine at the same time (remember the psoas attaches to the bottom four lumbar vertebrae). So if you’ve got back pain, hip pain, or your hips are chronically tight, it’s time to get to work.
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Here’s how to do it:
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1️⃣ Kneeling Hip Flexor Opener
2️⃣ Pigeon Rotation Drill
3️⃣ Spider-Man Rotation Opener
4️⃣ Kettle Bell Iliacus Release
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