Stretching Exercises

Muscles

Traditional exercise

Recommendations

New exercise

Hip flexors (rectus femoris and iliopsoas)

Only rectus femoris is being stretched.

The modified stretch needs to increase the ROM of the hip flexors. One can also add external rotation to stretch taut iliofemoral and pubofemoral ligaments.

This stretch increases the ROM of rectus femoris and iliopsoas. Reverse the counter-nutation of the SIJ, re-adjusting the force and form closure. This stretch counteracts an anteriorly tilted pelvis.

Hip adductors, internal rotators and taut iliofemoral and pubofemoral ligaments

This stretches the hip adductors and pubofemoral ligament.

The modified stretch needs to increase the ROM of the hip flexors. One can also add external rotation to stretch taut ligaments.

This stretch increases elastic ROM of the iliofemoral and pubofemoral ligaments. If the hip is extended will also stretch the hip flexors. This stretch counters a Trendelenburg gait and an anteriorly tilted pelvis.

Lower back stretch (lumbar erector spinae and quadratus lumborum)

This stretch only increases gluteal ROM.

The modified stretch needs to increase ROM in the sagittal and transverse planes.

This stretches the lumbar erector spinae and quadratus lumborum, countering the 2^nd abnormal force-couple of the anteriorly rotated pelvis (tight erector spinae and lengthen abdominals).