Releasing & Stretching

Hip

These routines has been designed to address anterior pelvic tilt and anterior sacral/hip torsion. If you are not our client please obtain clearance from your doctor/health professional prior to trying this exercises.

 

1) RESETTING PERSISTENT ACTIVATION - HIP

Amongst other benefits, it helps improve musculoskeletal functionality at the level of the pelvis/hips.

  1. Laying on your back, bend one hip and knee 90 degrees.

  2. Press the knee against a wall/door frame (10-20 seconds, trying to go outwards). Place a folded towel between the knee and the wall and only use 5 to 10% of your strength.

  3. Press the knee against the other side (10-20 seconds, trying to go inwards). You can utilize a foam roll against the other side of the door frame. Only use 5 to 10% of your strength.

  4. Press against your hands (10-20 seconds trying to go towards your shoulder). Only use 5 to 10% of your strength.

2) ILIOPSOAS RELEASE

Amongst other benefits, it helps improve posture and musculoskeletal alignment at the level of the pelvis/hips.

This is the “scooping the ice cream” routine.

  1. Laying on your back, flex your knees (90˚), feet placed shoulder-width apart or slightly wider.

  2. Allow both knees to fall to one side, check for range of motion, restrictions/limitations, tightness, pain, etc.

  3. Allow both knees to fall to the other side, check for range of motion, restrictions/limitations, tightness, pain, etc.

  4. Release your Iliopsoas as instructed in our session. First, address the most tight/tender/restricted side. 

  5. Compare range of motion, restrictions/limitations, tightness, pain, etc.

  6. Address the other side. Compare range of motion, restrictions/limitations, tightness, pain, etc.

  7. Finally, readdress the most tight/tender/restricted side.

  8. Continue if you think there is still room for improvement.

 

Note: Remember you can also release Iliopsoas on a seated position. Do not forget to release this muscle before falling asleep and first thing in the morning.​

3) ANTERIOR TILT / TORSION

Amongst other benefits, it helps improve posture and musculoskeletal alignment at the level of the pelvis/hips.

  1. Compare your ASIS, in other words, feel the most protruding part of your hip bones on the sides of your lower abdomen. Is one side "higher" (farther from the floor) in relation to the other?

  2. Use a door frame to position the affected side as shown in the picture (90˚ hip flexion, 90˚ knee flexion). You can lay on the affected or unaffected side, whatever feels more comfortable. Place the bottom hand under your ear, to support your head.

  3. Imagine you want to expand the width of the door. With the back of your thigh, press on the door frame, by doing so you will activate your gluts. At the same time, press the other side of the door frame with the top hand. Stabilize your core/trunk by slightly pressing with the other knee against the wall. 

  4. Activate your gluts-hamstrings (press against the door frame with the back of your thigh) for 20-25 seconds. Keep your lumbar spine straight. Relax for 5-10 seconds. 

  5. Repeat step 4 for a total of 3-5 times.

  6. Compare the alignment of your ASIS.

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4) PIRIFORMIS RELEASE

Amongst other benefits, it helps improve posture and musculoskeletal alignment at the level of the pelvis/hips.

  1. Put some salsa music on.

  2. Place a tennis or Lacrosse ball between the affected Piriformis muscle and a wall. Knees slightly bent, feet 5-10" away from the wall.

  3. Roll gently, starting with a very light pressure. Use your elbow (same side) to help stabilize/control the motion.

  4. The music is a very important aspect of this routine. It helps you enjoy and do this exercise for longer :)

Note: Do not try this laying on the floor. It will be harder to control the motion and pressure (because of gravity).