12/18/2023
It's Myo-Monday! Mondays will focus on basic strength training of certain muscle groups every other week. This week we will focus on the hip flexors and adductors.
If you try these exercises and pain continues or gets worse, come see us so we can provide an evaluation. We exist to keep you moving and pain-free!
1) Seated ball squeeze- while seated, place a ball in between your legs and squeeze the ball with your thighs. Hold for 5 seconds and perform 2x10.
2) Side lying Adductor SL raise- Perform lying on your side and bend your top leg to place your foot on the ground to anchor yourself. Lift the bottom leg off the ground. Perform 2x10 on each side.
3) Lateral lunges- Starting with your feet together, take a big step to one side and squat down like you would into a chair. Use your bent leg to press yourself back up. Second option- start already in a wide stance and bend with one knee to one side. Keep the glutes back as if you are sitting back into a chair.
4) Banded hip flexor march- Place a small loop band around your mid-foot. Lift and bend one leg and repeat. Perform 2x10 on each side.
5) Sumo (Wide stance) squat-Start with your feet wider than shoulder width a-part. Squat down and back like into a chair. Perform 2x10.
6) Seated hip flexor SL raise- Perform seated and torso up right. Dorsiflex one foot and lift that leg off the ground. Hold for 3-5 seconds and repeat for 2x10.
