If you put your finger on the front bony part of your hip and run it down towards the front of your thigh, you will be tracking your hip flexor. This is a vital muscle for simply lifting your leg up in front of you, amongst other things. So if you are a walker, a runner, a rider, a cyclist, or just walking up stairs....I could go on...you will be using this muscle.
We all think about stretching off our hamstrings after exercise, but how many of us stretch off the hip flexor, or aim to improve its flexibility?
Have a look at the lovely picture below of my sunday class at the Lion Quays for some perfect examples of how to stretch off your hip flexor correctly. If you look at the front centre lady. She has her left leg at the front and is stretching her right hip flexor and also her left inner thigh as a bonus.
In particular, have a look at the position of the front knee. Imagine a line from the knee directly down to the floor.
Check that your ankle is below or in front of this line. Never behind, as this will place too much strain on the knee. You can hold this position with a feeling of mild tension for 10 seconds, then, on an outbreath, see if there is any more movement, and once more after 10 seconds, see if there is any more movement. BUT only stay at mild tension.. Never pain.
If it is painful to rest your bottom knee on the floor, place it on a rolled up towel or fold the mat.
Pilates should never hurt. We aim to improve flexibility and rehabilitate from injuries....not cause them! This is why pilates is such a safe form of exercise for everyone.
If you have any questions, please make contact, and I'll gladly help further
