January 2015: Resolutions for January

The 3 Best Stretches for Legs to Prevent Injury in your Workout

RESOLUTIONS FOR JANUARY!

The top 3 Leg stretches for the NEW YEAR: These are muscles often forgotten and when tight can cause spine or knee pain and dysfunction.

1) HIP FLEXORS: PSOAS

>The PSOAS is a muscle that originates on the lumbar vertebrae and attaches on the femur. Because of its origin in the lumbar, tight psoas muscles often trigger low back pain and can cause a shift/tilt of the pelvis. This is why it is important to stretch these muscles.

2) TENSOR FASCIA LATA: TFL

This muscle crosses two joints in the leg. These types of muscles are prone to getting tight and can be tricky to stretch. Depending on how stiff you are in the lumbo-pelvic area, you may have greater success with the standing stretch below or using a roller.

The reason behind using a roller is that the foam roller connects with the muscles and underlying tissues; kneading them and making them looser, Therefore, foam rolling will improve some types of connective tissue problems. There are a lot of great YouTube videos of roller stretching, check them out!

3) HIP ROTATORS

These muscles are small and deep, located under the large gluteus muscles. They rotate the leg in and out and can affect the lower back and knees when restricted. Lying internal and external rotation help provide stretches in the opposite directions.

Next month we will look at the top upper extremity stretches that will help you prevent injury in shoulders and neck.