00:00Do you have tight hip flexors that you believe need strengthening but yet you've stretched them
00:03or strengthened them to no avail? Well, it's likely that's not the problem. It's likely that
00:07your hip flexors are fatigued or being overused for what your core is not doing. So here's a
00:13simple test, exercise, and retest you can do to see if this is you. Nailed it. For this one,
00:19we do need a partner. One leg, you bring it up, turn the toes outward, push down this ankle,
00:24but to support the opposite hip here. Don't let me push down. I'm going to push down and see how
00:30it
00:30holds. Then we'll test the other side. Hold here. Hand on the opposite hip. Push down. Don't let me
00:36push. And that one's a lot stronger. You might find both are weak. One's strong versus the other,
00:41but if at least one is weak, there's something we can work on here. This exercise, I ideally need a
00:45light exercise band. Loop it around the hands. I'm going to go hands and knees and that band is on
00:49the low back. I'm going to move her hands forward. Rock the pelvis forward. Knees go a little bit
00:54wider than hips. Push through the shoulders here. I'm going to ask her to push her back into the band
00:58or tilt under. Good. So there's not a big old heavy arch here. And by pushing against that,
01:04she should feel her lower abs working. Breathe low into her abdomen. Lift that right hand up first.
01:09Switch sides. A lot harder than it looks, but if you can't control the shift here, I wouldn't do the
01:14hand lifting. Just hold the position. Breathe. Do it for 20 seconds on. 10 second break.
01:19For five rounds. And then when we're done, we'll retest. The left leg was weak on there. So I'm
01:24going to hold, press. Don't let me push. And it's strong.
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