Today we going to look an exercise called the supine groin stretch. We are working on stretching and lengthening one of your hip flexors – specifically, the iliopsoas muscles. This is a great exercise if you have been struggling to stretch your hip flexors or you have chronic low back pain. Here's how to set yourself up:
- Place one knee over a chair or block
- Make sure knee and hip are at ninety degrees
- Lay flat on the floor with your arms by your side and palms up
- Prop up the foot on the floor with a heavy object
- Relax your foot against that object
You may notice you have a little arch in your lower back. Now try the quad test:
- Contract the thigh of the leg that is on the floor for a second, then relax. You will likely feel this close to your knee.
- Lay there and relax for the next five minutes.
- Try the quad test again.
Repeat these steps until you to feel the contraction closer to the middle or even the top of the thigh.
During this time, your back will naturally relax settle into the floor. Once your hip is in a better position, you should feel that quad contraction higher up your thigh, in the hip pocket region. When this has happened, switch the leg you are working on.
It may take thirty minutes for the described change to occur for each leg, but stick with it! As you continue to perform this exercise, this time period will get shorter. Give it a try, and let us know how you get on!