Unlock Your Hip Flexors Pdf Download Mike Westerdal | Page 66

ground, weakness of the rectus femora’s and the tensor fascia lata which
also has the L4 root fibers can predispose the person to fall.
To strengthen the rectus femora’s and tensor fascia lata muscles, the
principle involves education starting first with shortening contractions of
the spinal extensors from the neck to the lower back and the hip extensor
muscles.
The hip flexor tightness is secondary to imbalanced contraction of the
hip flexor muscles such as rectus femora’s, tensor fascia lata, abductor
muscles and the iliopsoas muscles in the presence of weak back and hip
extensors such as the gluteus maxims, the lower part of the abductor
Magnus muscle and the hamstring muscles.
When the knee is flexed, the hamstring muscles do not participate in
straightening the hip extension. Therefore most of the strength of the
hamstrings is directed to bending the knee flexion. The health education
for shortening contractions of the spinal extensors and hip extensors
muscles such as gluteus maxims and abductor Magnus must be
performed first to return strength to these muscles.
These extensor muscles are the main muscles constantly exposed to
lengthening contractions at the hip making them weak. At the knee, the
weakness in extension force results in unopposed pull of the knee flexor
muscles.
The shortening and spasm in the knee flexor muscles such as the
hamstrings and gastronomies muscles are difficult to release primarily.
Therefore shortening contractions of the knee extensor muscles such as
the rectus femoris, tensor fascia lata and the other three quadriceps
muscles need to be performed first.