Dead Lift and Safe Lifting Technique

Dead Lift and Safe Lifting Technique

Instructions   Start in standing, with feet hip width apart, neutral spine, close to the object to be lifted from floor. Begin the exercise by shifting weight back toward the heels, and hinging at the hips. Once you’ve hinged forward enough to feel tension on the...
Standing Forward Hip Flexion (Hinge)

Standing Forward Hip Flexion (Hinge)

Instructions   Start in standing, with feet about shoulder width apart. Maintain a neutral spine. Begin the exercise by shifting weight back into the heels, reaching behind you with your butt as if searching for your seat. Continue shifting weight posteriorly,...
Myofascial Release, Hip Flexors

Myofascial Release, Hip Flexors

Instructions   Start by lying on your back to locate the hip flexor. Feel your hip bones on either side of your belly, and slide your hand along the inside of the bone on the side you want to release. Exhale to relax your abdominal muscles and lift your foot off...
Supine Hip Flexor Stretch

Supine Hip Flexor Stretch

Instructions   Start lying on your back.  Bring both knees up to your chest to create a neutral spine.  Hold The right leg tightly to the chest to maintain your neutral spine while the left comes down to the floor. Engage the quadriceps on the left leg to...
Supine Hip Extension (Bridge)

Supine Hip Extension (Bridge)

Instructions   Start by lying on your back, with knees bent, feet hip width apart. Begin the exercise with a posterior pelvic tilt, and continue by rolling up, lifting one vertebrae at a time from the tailbone on up, keeping hips highest. Pause at the top,...