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The bits the pieces then the whole! The bits are all the muscles involved in the splits! The main ones being the hamstrings and the hip flexors. The pieces are the the form and how you should stretch. (avoid painful positions!) And the whole is putting it all together wherever your level is at right now. -Hamstring stretch. 30s active, 30s passive. -hip flexor stretch. 30s active, 30s passive. -full split stretch. 30s active, 30s passive. This works out to 2 minutes of stretching for each muscle
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Hip internal rotation (IR) is an important component of efficient running mechanics. When your foot contacts the ground, the femur rotates slightly inward as your body loads over the leg. This small but important motion helps the body absorb force, transfer energy up the chain, and allow the pelvis and trunk to move smoothly over the stance leg during each step. When a runner has limited hip internal rotation, the body often compensates to achieve this rotation. These compensations can increase
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TikTokdr.gabygo
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If you have tight hips and you’re only focusing on passive stretching, you’re likely not addressing the root cause of the problem. In many cases, hip “tightness” is due to insufficient strength and control around the hip joint. When the muscles responsible for stabilizing and controlling the hip are weak or undertrained, the nervous system increases muscle tension as a protective strategy. That tight feeling is the body’s way of creating stability when strength is lacking. Passive stretching may
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