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Author:
Nick Ortego is a health coach specializing in biohacking for runners. He integrates modern methods with the ancient wisdom of yoga to help runners get the most out of every aspect of life. He is the owner of N 2 Action, a wellness studio in Baton Rouge, Louisiana, offering personal training, health coaching, yoga, and fascial stretch therapy.
Also find more on the Nick Ortego Fitness YouTube Channel

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Transcript:

Hey it’s Nick Ortego here. I’m going to
show you how to use a rubber band, big
rubber band looped around something
that’s immovable. One loop passed through
the other and pulled tight. I’m going to show you how to use
that to amplify your hip flexor
stretching. First thing you do is kind of
step one leg into it. Place the rubber
band around the middle of the thigh. Get
down on one knee. Now this rubber band
has a bit of tension on it right now.
It’s trying to pull me back. I’m having to
pull forward a little bit. I’ve got a knee
padad here. From there keep torso nice and
tall. And then tilt the pelvis back so
basically tucking the tailbone under. If
your pelvis is a bucket, spill
the bucket backwards. I’m not letting
my pelvis tilt forward like that and
tilting it back, tailbone tucking under
and just feel the stretch there. That’s
step number one is just feel the stretch by
first tilting the pelvis. you’ll be
engaging that glute on the side that
you’re stretching. Once you’re there
you’re feeling the stretch
you’re up tall and take one arm up. Reach
the arm up. You can then reach over
keeping the torso upright. There’s a tendency to reach forward when
you reach over. Reach up and then right we over. It’s to feel
more stretch in the hip flexors, psoas and
iliacus. Then from there while maintaining
all the previous steps: torso upright, hips
going forward, pelvis tilted backwards,
posterior pelvic tilt–
all those things. Reaching up and over
this or to turn, rotate your shoulders,
your torso, to the side you’re stretching.
All those things will combine to stretch
all the different fibers, most of the
different fibers in the iliacus
and psoas muscle group. Also
switch sides, do the same thing on the
other side. The key thing is just to be sure that
you’re building it up step by step and
you’re not letting go of the previous
steps in order to do the next step. So
once I tuck my tailbone under, once I
tilt the pelvis back, be sure that when I
reach my arm up I don’t lose that pelvic
tilt. That’s a common mistake. Got any
benefit from this video? Then leave a
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