Amanda Biskのインスタグラム(amandabisk) - 1月19日 16時50分

HIP FLEXOR STRETCHES✨?✨After all the siting we do in a day (driving, working at a desk, eating, lounging on the couch...) These stretches are some of my fave to gain lost flexibility in the hips ☺️?? and...they also help lower back pain!
??Try this flow from start to finish holding each stretch for 10 long deep breaths...
1. HIGH KNEELING LUNGE
Great for directly targeting your hip flexors. Make sure your lunge is LONG (legs split wide and front toe is in front of your knee). INHALE as you pull belly button in and lengthen through your lower back & EXHALE as you squeeze your bottom to push your hips forward. TIP! >> Keep your abs engaged for the entire stretch and push against your knee to keep your chest up.
2. TWISTED HIGH KNEELING LUNGE
This gets deeper into your hip flexors (Psoas muscle). Reach your OPPOSITE arm up & back while your other arm reaches for your hamstring. The bottom knee and fingers on the same side should create a big arc! TIP! >> Keep your belly button pulled in & don’t collapse in your lower back.
3. KNEELING LUNGE WITH BOX
An awesome way to get deeper into the hip flexors by pushing against the box allow greater hip extension. TIP! >> As you relax into the stretch (after the first 5 breaths), shuffle your back knee further back to increase the stretch.
4. FIRE LOG POSE
I find this difficult BUT it is the BEST release for the hips (especially TFL...the muscle on the outside of your hip which connects to you IT Band). Make sure you FLEX your feet (toes pointing to front) and aim to stack your shins on top of each other. If you can’t do this, straighten your bottom leg in front of you. TIP! >> Sit up tall (think of pulling your belly button forward), to go deeper reach forward.
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Enjoy fam! ☺️?? #hipflexorstretch #backpain
ab♥️x
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Try my follow-along Yoga & stretching classes on my app ?Fresh Body Fit Mind!? On iPhone & Android! ???
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Music: Gold - CASHFORGOLD & Tim Schaufert

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