ChirAlign Health & Wellness

01/09/2026

🔄 Is your Groin the “Victim” or the “Culprit”? (Hint: It’s usually the victim) 🧐
Chronic adductor or hip flexor strains rarely happen in isolation. Often, pain in these areas is a sign of a breakdown elsewhere in your movement patterns.

The most common issue? Synergistic Dominance. ⚙️

Your Adductors (groin) and Hip Flexors are designed to assist movement. But when your primary powerhouses—like your Glutes and Core—aren’t firing correctly, these smaller muscles have to work double-time to stabilize your pelvis. They aren’t designed for that heavy load, so they eventually fail and strain. 😫

Common Pattern Flaws:
❌ “Glute Not Primary Extensor”: If your glutes don’t extend the hip, your adductors try to help out, leading to overuse.
❌ Poor Core Control: Without a stiff core, the hip flexors “grip” tight to create false stability, leading to that pinching sensation in the front of the hip.

To fix this, we have to calm the angry tissue down and build capacity without high movement demands. That is why we are still crushing Isometrics in this phase!

Here are 8 Isometric variations to reset your hips:

1️⃣ Frog Breathers - Primarily push the hips forward, relax, and breathe. Try gently rocking back and forth too!
2️⃣ Elevated Adductor Presses Long Lever - I have a slight knee bend, but can perform with leg straight
3️⃣ Standing Adductor press on unstable surface
4️⃣ Kneeling adductor press Unstable surface
5️⃣ Standing Short Lever Adductor Press
6️⃣ Hip Flexor Holds - Knee bent; vary angle
7️⃣ Hip Flexor Holds - Knee straight; vary angle
8️⃣ Hanging Hip Flexor Holds - Actively Straighten the Straight leg by squeezing your glutes

Start holding these for 10-30 seconds. If you feel sharp pain, back off. We want activation, not aggravation!

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01/09/2026

🔄 Is your Groin the “Victim” or the “Culprit”? (Hint: It’s usually the victim) 🧐
Chronic groin (adductor or hip flexor) strains rarely happen in isolation. Often, pain in these areas is a sign of a breakdown elsewhere in your movement patterns.

The most common issue? Synergistic Dominance. ⚙️

Your Adductors (groin) and Hip Flexors are designed to assist movement. But when your primary powerhouses—like your Glutes and Core—aren’t firing correctly, these smaller muscles have to work double-time to stabilize your pelvis. They aren’t designed for that heavy load, so they eventually fail and strain. 😫

Common Pattern Flaws:
❌ Lack of Glute-Led Extension: If your glutes don’t extend the hip back as you walk or run, your adductors try to help out, leading to overuse.
❌ Poor Core Control: Without a stiff core, the hip flexors “grip” tight to create false stability, leading to that pinching sensation in the front of the hip.

To fix this, we have to calm the angry tissue down and build capacity without high movement demands. That is why we are still crushing Isometrics in this phase!

Here are 8 Isometric variations to reset your hips:

1️⃣ Frog Breathers - Shift forward, relax, and breathe. Play around if you sit back or forward, but always remember to breathe🧘🏽‍♀️
2️⃣ Kneeling Ball Adductor Squeeze - Switch between pushing foot up or down into ground
3️⃣ Elevated Standing foot Pull - Knee slightly bent or straight
4️⃣ Elevated Standing Knee Ball Pull — Push hips back and pull knee down and in
5️⃣ Elevated Knee Pull - same as above, but without a ball
6️⃣ Hip Flexor Bent Knee Holds - Hold at different angles
7️⃣ Hip Flexor Straight Knee Holds - Vary angles
8️⃣ Hanging Hip Flexor Holds - Vary Angles

Start holding these for 10-30 seconds. If you feel sharp pain, back off. We want activation, not aggravation!

11/24/2025

🚨 Stop Endlessly Stretching your TIGHT Hip Flexors

If you sit at a desk or in a car all day, your hip flexors are stuck in a shortened position for hours. You might feel “tightness” and assume you need to stretch, but here is the biomechanical reality:

A muscle that is constantly shortened is actually neurologically weak. 🧠📉

When a muscle is stuck in a shortened range (like when sitting), it suffers from “active insufficiency.” It loses its ability to fire effectively. Your nervous system senses this instability and tightens the muscle up even more as a protective mechanism.

If you only stretch a weak muscle, you just create a longer weak muscle… until your body contracts it again to protect itself 🫠

💡 The Fix: You have to STRENGTHEN the hip flexors to convince your nervous system that it’s safe to let go of that tension.

Try this: Instead of just passive stretching, try active hip flexion drills (like the one in this reel).

Still dealing with nagging Low Back Pain or “locked” hips? It’s usually not just one muscle—it’s how your whole pelvis is moving. Reach out for an evaluation to see why you can’t get rid of your low back pain.

11/19/2025

🙌 Do These 6 Daily Hip Mobility Drills to STOP 🛑 Low Back Pain
Living with chronic low back pain, you know stretching your back might offer temporary relief, but it often comes right back. Why?

The true cause is often a lack of hip mobility.

Your hips and low back are the ultimate team. Your lumbar spine (low back) is built for stability, while your hips are built for huge ranges of motion. When your hips are tight—from too much sitting or poor movement patterns—they get stiff and can’t move through their full range.

When your hips can’t move, your low back is forced to compensate.

The joints and tissues of your spine start moving excessively to pick up the slack, leading to strained muscles, stressed joints, and disk compression.

Restoring hip mobility is the key to taking that pressure off your lower back!

Today, we’re fixing the cause, not just the symptom!

Check out these 6 Hip Mobility Exercises (plus a bonus for my over-achievers) I’m demonstrating in the video to start freeing up your hips and giving your lower back the break it deserves.

➡️ [90/90’s]

➡️ [90/90’s with lift]

➡️ [Block Hip Extension and Rotation]

➡️ [Hip Sliders]

➡️ [Internal Rotation Get Ups]

➡️ [End Range Rotations]
***** Bonus End Range Rotations without wall support

Consistency is everything! Incorporate these moves daily.

11/18/2025

Is Your Low Back Pain NOT Getting Better Despite Throwing Everything (including the kitchen sink) at It? Maybe it’s because your low back is only a SYMPTOM and not the culprit. Let’s take a look.

11/13/2025

Final beat Low Back Pain and Sciatica for Good
🛑Stop Chasing Pain! Get a personalized plan that targets the root cause.
Tired of the same generic plan that hasn’t worked? We reject the cookie cutter approach. Our detailed exam leads to a personalized treatment roadmap - covering joints, nerves, and muscles- getting you longer lasting relief than traditional methods.

10/15/2025