It' s day 5! What a week. Sometimes feels like time has stopped. More than once this week, I have certainly felt stuck! Stuck inside, stuck in my situation, stuck with many thoughts in my head. More than ever, having my loving wife and son as well as a supportive community have been necessary to pick up my spirits. Thank you all.
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One way to immediately feel better: exercise! Let’s get moving….
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Today’s mobility will be Hip Extension. This motion occurs when the knee and foot move behind the buttocks and torso. The final phases of walking, the trail leg in a lunge even moving from sitting to standing are all examples of hip extension.
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Frequently this motion is compromised causing compensations throughout the whole body! Most notably issues at the lower back. The hip can extend around 30 degrees. The L5-S1 joint of your lower back only extends 1 to 3 degrees. When hip extension is limited, guess where the compensation occurs…. Your lower back, where this there is some wiggle room but not much🙅🏽♀️.
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Assessment Key Points:
Sit as close to the edge as possible
Keep back flat as you let one leg go
Have Fun!
If you passed this test, then excellent job! if you found maintaining your back position, keeping the knee in line required a lot of work, or you felt tension or discomfort while doing the test, then I would highly recommend going through the next exercises🙋🏻♂️.
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MOBILIZATION
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Motion loss is typically due to 2️⃣ sources: soft tissues and joints. When working to optimize mobility at a joint the best way is usually to treat both. The next two videos will review mobility workouts designed to enhance hip extension functional mobility.
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MOTOR CONTROL
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Immediately following mobility work, we need to teach the body and the 🧠 how to use the new range of motion or hold these new positions. If we did not do this extra step you will not maintain the gains.
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How’s everyone feeling? Carpe Diem!