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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






Seattle to Portland Bicycle Classic 2016

Seattle to Portland Bicycle Classic 2016

One of my favorite things to do as a Doctor of Chiropractic (DC) is working the local sporting events and provide care to the participating athletes.   For the past 3 years I have been the medical unit leader for the Longview rest stop at mile 146 of the Seattle to Portland Bicycle Classic (STP).  This volunteer position is particularly rewarding as we manage the triage of the Emergency Medical Physicians (EMT), Firefighters and Doctors of Chiropractic.  All of the rest stations at the STP have EMTs and Firefighters; however Longview is the only rest stop that also provides chiropractic care. 

 

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What is Kinesiotape?

What is Kinesiotape?

 

What is the weird looking colorful, tape in strange designs that I have seen on everyone from professional athletes to weekend warriors?  This new therapeutic taping method is known as kinesiotape and comes in a variety of colors, brands and styles.  The product is a type of thin, elastic cotton tape that can stretch up to 140% of its original length. As a result, if the tape is applied to a patient on a stretch greater than its normal length, it will "recoil" after being applied and therefore create a pulling force on the skin that it is being applied to. This elastic property allows much greater range of motion compared to traditional white athletic tape and can also be left on for long periods of time before reapplication.

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Track and Field 2015World Championships

Track and Field 2015World Championships

So it’s about that time again where it’s the World Championships for Track and Field. Track and Field is one of my favorite sports to watch because it’s the basis of all sports. Track and field takes into the account the person’s speed, explosiveness, power, and endurance. Every year I look forward to watching my favorite athletes race to see who is the fastest person in the world for their respective events.

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RAMROD 2015

RAMROD 2015

RAMROD, Ride Around Mount Rainier in One Day is an endurance cycling event starting and ending in Enumclaw, Washington.  In one day, 800 cyclist ride 156 miles, climbing 10,000 feet in elevation.  It is one of the most scenic rides in the United States and a test of strength, skill and endurance.

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My choice to quit soccer

         I started playing soccer when I was 5 years old. I played competitively since I was 11 and went to college on a soccer scholarship. After college, I even practiced some with a semi-professional women’s team. After that, I continued to play for fun on both coed and women’s teams until I was about 3 months pregnant with my 1st child. But that is what changed me. Even after coming back after my child was born, I found myself playing differently. Off the field I tend to be a laid back, mild-mannered person. On the field, my personality was different. I was aggressive and fearless. I found that when I had to consider my career as a chiropractor and being a mom, I played more hesitantly. I went into tackles less aggressively and I overall did not have the same joy that I did before both short term and long term injuries were on my mind.

            So when deciding one day whether or not to sign up for another season, I took a step back to figure out why I should or shouldn’t continue to play. Two things stood out to me.

1.      Injury is much more likely when you play passively. For instance, if you go into a tackle half-heartedly, you will eventually get hurt

2.      I have seen what people look and feel like after competing in soccer past a certain point. They have trouble doing other activities, sometimes everyday activities, because of “old ankle/knee injuries”. I see how they limp around days after their last game and their overall recovery is tough on their body. This isn’t always the case but for many it is.

That being said, I chose to quit contact sports and focus my fitness attention on activities that are less likely to cause more serious injuries. I left the sport I loved to preserve my body for the other activities I really like. To stay active, I hike, bike, walk, play tennis, kayak, etc. I chose to engage in less risky activities to minimize long term damage to my body. Was this the right choice? For me it was.

      Be healthy, take care of yourself, and nurture the body that you will have forever. 

Northwest Wellness, Federal Way