Week 132: Foam Rolling Hip Flexors
- Keep It Moving PT & Wellness
- 4 days ago
- 2 min read
You've gone hard all shred season and your muscles are strong but are definitely worked and needing of some solid recovery. So, this month's theme is Let's Talk Recovery!
Exercise: Foam Rolling Hip Flexors
Purpose: To improve muscle tissue quality, hydration and mobility of the hip flexor muscles and other anterior chain soft tissues
Who It's For: Snowboarders, skiers, splitboarders, alpine tourers, cross-country skiers, snowshoers, and lodge squatters too!
Why We Love It: Because we need to recover when we push it to the limits! And also when we don't.
Procedure:
Place the foam roller on the floor and lay on, facing it it so it's under the front of one hip, below the boniest part of the front your pelvis. Keep your hands in front of you for support.
Bend the opposite hip and knee up and place your foot on the floor so you can control how much weight you're placing into the roller.
Lean slightly toward the side you're rolling and use your arms and planted foot to move your body back and forth very slowly and steadily, about 1 inch per second.
Roll from the top of your thigh down toward the top of the front of the knee.
Pause on tight spots. Once you find a tender spot, stop and hold pressure for about 10-30 seconds, breathing slowly in through your nose and out through your mouth letting the muscle and your whole system relax
Repeat on the other side
Do your calves need a little love instead? We have a video for that too - Let's work them with this post on Foam Rolling Calves.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
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Suite 207
Burlington, MA 01803
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