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Triplanar Hip Flexor Stretch

National Physical Fitness and Sports Month

Triplanar Hip Flexor Stretch


Calling all runners, hikers, desk-workers out there--hip flexor stretching in three different planes is a fantastic way to work out the fascial tissue in the front of the hip! There may be many ways to stretch the hip flexors, and one way may work best for each person or body type. Whatever is the preferred position--lunging, half-kneeling, lying on your back, etc--chances are that the stretch is being performed solely one direction.

It is important, in working to increase functional mobility, to work on the dynamic flexibility of the hip flexors. In order to support the natural lengthening and shortening of the hip flexors in a more realistic and applicable way, I like to use this triplanar method to better simulate the non-linear movement of the body.


Triplanar Hip Flexor Stretch (half-lunge position, follow with arm and gaze)

  1. 10 times in the sagittal plane

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2. 10 times in the transverse plane


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3. 10 times in the frontal plane

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*Tips: activate deep core muscles, slightly tuck tailbone, squeeze glutes

Check out Northwest Wellness’s Facebook page for full video demonstration of the stretches:

https://www.facebook.com/114910992693/posts/10156261222062694?s=1088130113&v=e&sfns=mo






Tips on Starting an Exercise Routine

Tips on Starting an Exercise Routine

We all know that exercise is an important part of being healthy but that doesn’t make it any easier to stick to a consistent routine. Here are a few suggestions to try. I hope they help inspire a confidence in you that blossoms into a healthy lifestyle change.

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PNW Hiking Recommendations

PNW Hiking Recommendations

As an outdoor enthusiast, I appreciate all the amazing hiking and backpacking areas we have here in the Pacific Northwest. I’ve hiked and camped on many of the trails in Washington, but the possibilities are endless and there’s always more to explore. Here are some of my favorite hikes in the area, starting with my favorite, Colchuck Lake!

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New Years Goals and Resolution

New Years Goals and Resolution

This is the time of year when many people make New Year’s Resolutions.  To me that always seems a bit backward, like being driven more from what went wrong in the past rather than setting a course for the future.  Instead, I prefer to set goals for the New Year and plot more of my own map, moving forward with purpose and intention.   Don’t get me wrong, I have made plenty of mistakes and there are MANY things I would like to do better.  Goals can incorporate resolving to give up bad habits or mistakes of the past and at the same time open your mind to ideas you may not have considered in the prior year.

 

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Take Your Winter Workout Outdoors

Although it’s still technically Autumn in the Pacific Northwest, the Winter weather is upon us. For many people, working out during these colder months becomes more difficult because of the weather. Many people end up stuck in the gym for their workout routines. If you’re the type of person who enjoys being physically active, but doesn’t enjoy a standard gym routine, this can be a tough time of year. It’s not as easy to get outside and go for a bike ride, a walk, or a hike. However, the Pacific Northwest has so much to offer in the Winter months with regards to outdoor activities.

Winter time in Washington can be a beautiful thing if you embrace the cold and wet weather. Here are three outdoor activities that you can try this Winter to take your workout outdoors.

1. Go for a Winter hike

Hiking is a great way to stay in shape. We are lucky in Washington with how much awesome nature we have to explore. Even in the middle of winter, there are plenty of hiking trails that are easily accessible. Be sure to dress appropriately for the hike based on the weather and trail conditions. The Washington Trails Association website is a great resource for anyone looking to do some Winter hiking. They have everything you need to know about almost every hiking trail including conditions, trip reports, and accessibility. If you’re not sure at which hikes to do, check out the recent trip reports section to see what other hikers are doing this time of year.

2. Hit the Slopes

Skiing and snowboarding are excellent activities for you to get a good Winter workout in. The first day on the slopes will surely wake up some muscles you may not have used in a while. It’s a great activity to improve your balance and proprioception as well. Washington has many options when it comes to ski mountains. Snoqualmie even has night skiing! Get out on the slopes this Winter and take your workout outdoors. 

3. Strap on You Snowshoes

If skiing and snowboarding sound too intense for your tastes, you may want to look into something a bit milder such as snowshoeing. However, don’t underestimate this activity! Snowshoeing can be very tiring so be sure to wear layers and bring enough water. Mount Rainier is a great place to strap on your snowshoes and go for a nice stroll. There’s plenty to look at up there and you can either choose a designated trail or blaze your own. As mentioned earlier, the Washington Trails Association also has some great information on good areas to go snowshoeing.

Don’t let the Winter weather get in the way of your workout routine. There are plenty of great outdoor activities you can try that will give you an enjoyable physical challenge. Whether you’re training for a specific event, dealing with an injury that’s holding you back, or just want to be able to perform your best for the activities that you love, the physical therapy department at NW Wellness is here to help. Please feel free to contact us at any time. Get outside and enjoy the weather!

Northwest Wellness is located at:

37430 Pacific Hwy S.

Federal Way, WA 98003

Phone: (253)-927-0660

 

 

 

Should I run or not?

Should I run or not?

I was an athlete growing up. I played several sports when I was younger and still continue to participate in sports today because I love playing and staying active. While running has always been part of my activities, it was more to stay in shape then for the love of running. When a friend asked me if I wanted to do a half marathon later on this year with her, I was reluctant but wanted to give it some thought before answering her.

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