I did this in a yoga class recently. What I love about this stretch is that you can lie down and relax and do it for a while unlike the standard hip stretches. Although I would recommend this complements your other hip stretches as opposed to it being a stand alone stretch, as I feel the stretch in my upper hip flexor as opposed to down the whole leg.
Lie on your stomach, I fold a towel and rest it on my forehead so I do not get a sore neck from it being on one side. Push you knees out to the side, kind of like a frog. now bring the soles of your feet together as if your making a diamond shape, and what you will notice is that the tighter your hips are the more your feet will rise. This is where the stretch can vary. Option one is to bring your feet together, then try to focus on bringing them down to the ground. You might feel your pelvic region rise as you do this. the second option which I prefer is to stop bringing your feet together when they start to rise. You'll probably notice at this point that only your toes are on the ground, and your heels are raised. I focus on bringing the heels down to the ground, taking it nice and slow, not going to hard, with controlled breaths.
I really feel this stretch right in the crease that forms when you sit, which is great for me as I am prone to cramping in this area. I tore this region when I was 17-18 on my left side, and damaged the right side, which I believe occurred due to an anterior pelvic tilt tightening the hip muscles making me prone to tears. I guess the reason why is irrelevant, I have this condition now and finding the cause is useless unless you can undo it which I can't so we have to accept what we have and shift from a diagnostic to an acceptance and treatment frame of mind. I know this stretch helps and I hope others benefit from it to.
Great hip flexor stretch
Great hip flexor stretch
Age:24 | Onset Age:22 | Symptoms: Urgency and penile tip pain. Frequency at it worst. Reduced libido and functioning. | Helped By: Prostate massage. That's about it so far. Haven't thoroughly tried PT yet however. | Worsened By: Sitting. Perhaps stress and negative thoughts. Chiro, candida detox and standard treatments have not helped.
-
9999maverick88
- Beginner
- Posts: 39
- Joined: Wed Feb 25, 2009 9:11 pm
Re: Great hip flexor stretch
A picture is worth a thousand words :)
Onset Age: 13 Current Age: 21 History: Must of started as a urinary tract infection. My left testicle was hurting, and I waited about 2-3 years before mentioning it to the doctor. I was then put on antibiotics, which did not help. I saw 3-4 different urologists over the years. I was diagnosed with chronic epididymitis. About 2 years ago, the pain in my epididymis subsided, but I still have pain in the rectum/perineum/prostate areas. I have tried courses of antibiotics, ibuprofen, Prosta-Q, saw palmetto, cranberry juice, and many other natural remedies. This problem gets worse following defecation, or jogging/running. I definitely feel tightness in the pelvic floor, but I don't know how to relax it without concentrating on it (and thinking about this issue makes it much worse for me). I found over the years that my mind tends to focus on the pain, and if I'm distracted, it tends to get better. I read headache in the pelvis and feel that their interpretation of the problem is correct. I have recently started doing relaxation techniques and taking warm baths.
Re: Great hip flexor stretch
http://www.yinyoga.com/ys2_2.0_asanas_frog.php
Look at the last pic to give you an idea.
Frog Pose
Their recommendation of countering with the childs pose is a good idea also.
Look at the last pic to give you an idea.
Frog Pose
Their recommendation of countering with the childs pose is a good idea also.
Age:24 | Onset Age:22 | Symptoms: Urgency and penile tip pain. Frequency at it worst. Reduced libido and functioning. | Helped By: Prostate massage. That's about it so far. Haven't thoroughly tried PT yet however. | Worsened By: Sitting. Perhaps stress and negative thoughts. Chiro, candida detox and standard treatments have not helped.