Clayton Chiropractic Center shared a post.

4 days ago

These hip flexor stretches are from my favorite Chicago Dance Doc and are great from anyone who sits a lot, not just dancers.✅Hip Flexor Stretching✅
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Not every dancer NEEDS to stretch their hip flexors, but if you do, it can be hard to find a targeted stretch for those already really mobile hips. Many common stretches for the hips in dance place too much stress on the hip joint and capsule which can contribute to injury. Here are my favorite ways to target the hip flexor muscles for stretching in dancers:
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Kneeling: avoid arching your low back or forcing your hip too far forward. Instead, keep your hip above your knee and tuck your pelvis under. You can also squeeze your bum muscles to get a deeper stretch on the front of your hip.
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For a further stretch, reach your arm up and over while slightly leading forward with your hip, but keep your pelvis tucked under!
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Lay over your foam roller with the opposite knee tucked to chest and hold as you relax into this position.
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Use a bench, or chairs to stretch one leg behind you while lunging forward. Keep your low back in neutral and tuck your pelvis under. Add a slow gentle extension back to increase the stretch.
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Rolling on the foam roller or resting into a lacrosse ball can also help target the hip flexors and provide some release where you may need it most.
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Give these a try and let me know which one works best for you!
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#dancemedicine #dancerehab #danceprehab #injuryprevention #hips #hipflexors #sportschiro #sportsmedicine #doctorsfordancers #dancersofinstagram #ballet #pointe #dancesmarter #savethehips ... See MoreSee Less

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