How to Treat Back Pain | Hip Flexor Stretches | Dr. Jeffrey Knight, D.C. | True North Chiropractic
Welcome today. My name's Dr. Jeff Knight with True North Chiropractic and Wellness Center.
Today we have a special guest with us, Tiffany Hendrickson. We're grateful for her to be here. We're really going to focus today on helping people out that have those really tight hip flexors.
The hip flexor muscle is actually one of the bigger muscles in the body. It attaches down here on the middle part of the hip and it actually will go up through the abdomen and attach to the spine.
A lot of times when people are feeling back pain even, sometimes they think it's, you know, the best thing to do is just to stretch down and do that when in reality it could be the hip flexor that's the problem.
So we're going to just do a series of just a few simple exercises for any of you athletes or anyone at home that's interested in improving hip mobility and even potentially decreasing some low back pain.
We're grateful for Tiffany to be here and proud of all of her efforts in what she's been doing with Crossfit and representing our community here on a regional level which is pretty awesome.
This one is called Frog Legs and the first thing is simple hip mobility, allowing the knees to drop and then bringing them back together and doing that several times up to about 20 times actually is a really good thing.
Then I would have you go ahead and do kind of these marching in place. Exactly, just like what Tiffany's doing, a couple of inches off the ground. And this is just kind of waking up those hip flexors.
There's a law called reciprocal inhibition where you have two opposing muscles and when one is working, the other one has to relax. So in this case hip flexion, when we're using the hip flexors a lot, the opposing muscle is the glute max and that one has to relax and vice versa.
I've had many patients do this that have had low back pain and this has been something that's really helped them out, but also, you know, the majority of people today are working at their desk for seven, eight hours at a time. They're in a contract, their hip flexors are in a contracted state for that whole time and that means that those are going to get tight and short and pull on that spine that can cause some issues.
You're going to be kneeling like this, keeping the knee over the ankle and then really focusing on squeezing the back glute, because once again, when we squeeze that opposing muscle, the hip flexor is going to have to relax. And as you squeeze it and lean a little bit into it, you're just going to feel that open up and get a nice stretch.
Get into like a lunge position, just a normal lunge, and just get a really wide base. Good. Then you're going to drop straight down and you just hang out with, and just hang out in that position.
Again, another kind of, this one's a little bit more increase in demand, since you're now on your feet. It requires some proprioception ability of balance. But this is also phenomenal too, where you can just feel it right in that hip flexor and hang out there for a little bit. You can come on up now.
Jeffrey Knight, D.C. is a Kaysville Chiropractor providing chiropractic care to Kaysville, Layton, Farmington, Centerville and surrounding residents.
As the owner of True North Chiropractic & Wellness Center, Jeffrey Knight, D.C. specializes in:
Chiropractic Services
AMIT Muscle Activation
Care for Autistic and Special Needs Individuals
Functional Assessment & Rehab
Digestive Health, Nutrition & Functional Medicine
Call 801-447-1647 to schedule your free consultation and visit our website at www.TrueNorthChiro.com to receive your free guide on how to alleviate back pain and to learn more about True North Chiropractic and Wellness Center.
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0:12 My name is Dr. Jeff Knight.
0:54 A few simple exercises [... on] improving hip mobility and [...] decreasing some low back pain.
1:36 This first exercise I call "Frog Legs."
2:27 Then I'm going to have you do Marching in place.
3:17 Then we're going right into [Hip Flexion].
5:27 [Kneeling Lunges] will help with a range of motion in the hips.
6:15 Get into a [hanging] lunge position
6:48 These are things you should be doing on a regular basis.
True North Chiropractic & Wellness Center
307 N 300 W #303,
Kaysville, UT 84037
801-447-1647
Website: www.TrueNorthCh...
email: info@truenorthchiro.com
How to Treat Back Pain | Hip Flexor Stretches | Dr. Jeffrey Knight, D.C. | True North Chiropractic
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