Assisted stretching: glutes and hip external rotators
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- Опубликовано: 24 июл 2022
- The external rotators of the hips can become overly tight and limit hip range-of-motion.
These 2 stretches can help reduce tightness of hip muscles to improve overall hip mobility
Basic
Foot crossover
Advanced
Rotation and contract-relax
Hold the leg with your arm and use your body weight to create the leverage for the stretch.
Hold stretch 20-30 seconds
Client contract 4-6 seconds
Move to new tissue barrier, repeat as necessary
PNF stretching is amazing. Contract then relax the muscles allows for the golgi tendon to activate which are responsible to responding when feeling pain stimuli.
autogenic inhibition = tension in the golgi tendon will cause the spindles to relax, allowing the muscle to lengthen. it's the 'secret sauce' of pnf/assisted stretching
I got sciatica and years later my brain won't let me use body weight. 😢
ugh, sorry, had sciatica years ago and it is extremely uncomfortable