G'day, my name's Fergus. I'm a physio. These are some of the exercises and treatments that I like to use on my patients.
This is Nick. He's a bit tight through his hip flexors. I'm just showing him a hip flexor stretch. So we're stretching ilio-psoas, the big hip flexor muscle. Nick is setting up at ninety degrees at both knees and his front leg's out at ninety degrees - it's all at right angles. And I think this is a stretch a lot of people do incorrectly. They lunge forwards from this position. But a better stretch for your hip flexors is to do a pelvic thrust. I want Nick to hold the pelvic thrust for 30 seconds, and I'd like him to do it half a dozen times a day. Just relax there Nick. And then the stretch is - just show us again - is a pelvic thrust up forwards. And it's a thirty second hold, half a dozen times a day. So, rather than lunging forwards, it's a pelvic thrust up. Then you can try and lunge a little bit, but you're already wound up at that point. So this is the best stretch for ilio-psoas - the best stretch for your hip flexors.