As you now know, short and tight psoas can cause a whole lot of physiological and gait problems.

Yet, the question remains: are you stretching your psoas or compressing your spine as you lunge?

Let's take a gander - shall we?

Most “hip opening” series in yogaland, and “hip flexor stretching” programs elsewhere contain a lunge, or two, or several. I just watched a 100 lunge pre-run warm up protocol: yup, no kidding, 100 lunges in 20 minutes.

So with all this amount of lunging around, our hip-flexors should be long, and strong, and bungee-cord stretchy, right?

Well, are they?

I hate to do say this, but here goes: are all those lunges working for you?

If you’ve been religiously using lunges to stretch your hip-flexor muscles for a while with no consistent results, now might be as good time as ever to take a closer look at how you lunge.

Start on hands and knees

Step your right foot forward – I keep a bolster around to prop up my back knee

Verticalize your front shin

Lift your torso to vertical, and bring your hands on your hips

Bring your pelvis and ribcage to a neutral alignment: this last step is crucial – if your pelvis and ribcage are out of alignment, you are compressing your lumbar spine instead of stretching your psoas.

For extra psoas jazz, tuck your tailbone under – this is where my back knee usually starts to complain.

We will be looking for it in the second edition of HIPS and PELVIC FLOOR REHAB on February 25^th; why don't you join us on the mat?

Not sure why neutral pelvis is so important?

Consider this: the majority of pelvic disorders (including pelvic floor issues), as well as a large portion of low to mid back pain, knee and foot pain, can all be attributed to a faulty position of the pelvis and movement compensation patterns that arise from that.

And neutral ribcage?

Let me just say this: ribcage alignment has a direct affect on your ability to breathe well, which, in turn will impact every area of your health, including pain management and pelvic floor health.

Or, as one of last weekend's HIPS and PELVIC FLOOR workshop participants said: " I have never been able to take a full breath. I've shifted my pelvis and ribcage to a neutral - just like we learned in the workshop - and this was the first time ever I was able to take a FULL BREATH."

Hips & PF REHAB is suitable for students of all levels.

when:          February 25, 2 pm - 4:30 pm

cost:            107 $ + GST