James Wilson: This is the stretch that I have learnt from a -- let you know that's really good body work thus fell in crash for moving with that but any ways this is a stretch that open up our hips and called the multi planar hip stretch we'll see what is in because it takes your hips through your lot of different plank and in order to open it up and so this is how it works you are going to knee down on the ground. I will show you from the side here at first. Down the ground and push away forward over and you are actually push your knee up pass your toes one few times were all tight and this is all right you want under squeezing this glut pushing a step forward and looking for a really get stretch right here in the hip flexor area.
So when you get this position we are going to hold this and now what you are going to do is once you got that stretch gone you got that glut flexor tucking lower back you can start pushing your hips in side to side just kind of moving around and rotate around and I will show it here from the front what this I going to look like because you want tight keep your shoulders squeeze not moving your shoulders that's like side to side just get in those hips going so pushing the hips this way right in around so just kind of feel with that does the finest part through that glut hold that cant about there for a second so after you do that for a little bit, so you guys are going to put this hand down the ground. You are going to grab this a knee if you can try to move your knee more towards this fill that you want to try to get a center line we got this putting this knee you know pretty much on a certain line and in hold this knee and tight.
You are going to take beside your hip we are going to bring it around point it down towards the ground and then try to push that hip down into the ground and now you are going to feel the stretch you move around your side of your hip and you are just going hold this stretch and you are going to come back out of it like that I am just going to hold the hip flexor stretch for a second and we are going repeat on the other side. So we are going to show you from this side how you set up knee back which you are looking forward so that further behind my hips I can get my knee while keeping my glut tight the more the hip flexor stretch that are get to relax that glut you may end up closing some of those movement either lower back, so keep that glut tight keep that hip push forward so once you find that hip flexor stretch and you start doing from side to side and seeing how that feels rules with this, its kind of work with the range of motion as you got seeing very tight its going to be different for every body.
So hard and fast rules for stretching and you are going to feel very tight so ever body is tight in different places it's going to work this back and forth then put hand down hold your knee try to bring your knee more towards that center line and then you are going to take side your hip it's being down towards the ground trying to get it down on the ground.
Stretch and back out of it. you are just going to hold that so that's it. as the multi planar hip stretch as you see it really works the hip flexor gets that's it, as the multi planar hip stretch as you see it really works the hip flexor gets all round in side so all these muscles to get tight bunched up get a chance to get stretch it up and so going to and takes it beyond a regular just hip flexor stretch so and to give one but done anyway this is a great exercise for get tighten flexor is pretty much hereby this will really how help how you get this opimus who is going to help in decrees lower back pain and if instead in four performance benefits going to help, increase your leg drive if you. If your hip flexors are tight, if your hips are tight you simply cannot create power effectively with the lower body, so either way whether your are looking to try to get you know filter and stronger and release some back pains it's a good exercise for you or a stretch for your but anyway so that's the multi planar hip stretch.
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