Weak hip flexors, hamstring&glute

[Wahine]

That's a really good one Sadie and in fact it's very similar to my favorite exercise for this muscle group. Imagine the same leg action but with the person in standing on one leg with a resistance band on the non-weight bearing foot, leaning forward with pressure on the hands (simulated cycling position). It's a tough exercise to do well while maintaining a neutral spine. So what I often do is get my clients to reach back with one hand and pinch a fold of skin in the small of the back while the low back is in a neutral posture. The skin fold should run horizontally. As the hip flexion motion is performed, if lumbar movement occurs it will cause the pinched skin to escape your fingers. This gives very good direct feedback about lumbar posture and stabilization during the exercise.

ETA - I really should do up some youtube vids of my favorite exercises.

[SadieKate]

So what are your favorite exercises for the opposite problem? Mine are so tight they wake me up at night if I roll onto my back.

I know various methods, but haven't used a foam roller yet. I think I'll try this later today.

http://www.youtube.com/watch?v=q7yrIfPIePI

I've found a ton of really good youtube strength/stretch videos (and an equally large ton o' crappy ones).

[OakLeaf]

Wow, I thought mine were tight.

Some stretches I like (sorry no vid):

Secure a stretchy band around the top of the arch of one foot. Have the other end(s) in one hand. Lie on the side opposite that foot as though you were going to do a side lying quad stretch, and bring the arm holding the band overhead as though you were going to do a French press. Press your hip forward, and keep the knee low, just as if you were stretching the quad (which you are, as well), while keeping tension on the band. Adjust the tension with the hand holding the band (remember to keep the foot dorsiflexed so the band doesn't slip off and smack you).

Simple gravity stretches that you can hold as long as you like:

Lying on your back on a firm surface like a massage table or picnic table, come to the edge so that you can drop one leg off the edge. Keep the other leg straight. Relax.

This one you're on a table again, but you'll need partial support along one side, while leaving enough room that you can completely drop your leg. This time lie on your side with your shoulders, hips and bottom heel aligned with the very edge of the table. Ask a friend to support you so that you can keep your hips and shoulders perpendicular to the table; or use a table with a secure hospital railing; or set up in a wide door if you have one. Drop your top leg behind you. Relax.

[SadieKate]

. . . as though you were going to do a French press.

So I get to do this with a Latte in hand?

[OakLeaf]

So I get to do this with a Latte in hand?

This kind. Without the grunting. Or with it, if you prefer.

Anyway, can you make a latte with a French press, or does it have to be real espresso? Espresso machine press is an overhead press more like the KitchenAid stand mixer press, except more precarious.

[SadieKate]

This kind. Without the grunting. Or with it, if you prefer.

Ah ha! Got it.

What about the Cuisinart Press?

[Wahine]

Here you go Sadie.

http://www.easyvigour.net.nz/fitness...xorstretch.htm

http://www.youtube.com/watch?v=H5uz3DE-FEc

If you have back pain when you lie on your back and straighten your hips you need to be protective of your back. This is best done by having the opposite knee and hip flexed during the stretch. For example, when doing the stretch where you hang your leg off the bed, you should pull the opposite knee into the chest with your arms.