In the last two weeks we really, really - and I mean REALLY - focused on opening the fronts of the hips { hip extensions}.

Now, what you must've noticed is that there's not much give in that hip flexor group - and no matter how much you try to pry it open, it tightens right down again.

Of course, you are now aware that gluts at the back of the hip (gluts and hamstrings, actually) and quad + hip flexor group at the front of the hip form a functional pair. In order for hip flexors to release, gluts need to know how to contract - which, as you also now know - is a feat in and of itself.

So what do we do?!

When I get stuck like that, I try to widen my perspective to see what I might be missing.

Here are some thoughts ( and a lovely - not Chinese torture at all - proprioceptive exercise to follow):

Traditionally, most individual muscle stretching protocols follow a somewhat mechanical and simplistic view of human function – if this muscle (in our case hip flexor, or scholarly speaking, ilio – psoas) feels tight, all we need to do is stretch it, right?

Not so fast! Mathematically speaking (Gosh, do I ever miss my university days – high math and nuclear physics were straight forward and unambiguous!), human body, and human being as a whole, is a problem with multiple variables.

~ the mood ( yup, you heard me – it’s true: ilio-psoas is one of the most mood-sensitive muscles in your body)

~your activities ( I went snowshoeing back when the snow was still good, SIGH, and my hip flexors got real tight and tired from all that leg lifting)

~what you do for work (this goes back to activities: symmetrical? asymmetrical?)

~poor standing/ walking/ sitting

~ kidney and bladder issues (kidneys are perched right at the top of each psoas - the longest muscle in the hip flexor group, and the ureter - long tube that connects kidney to the bladder, goes right through the psoas)

~ any type of gut problem

~ issues in the hip joint itself

~ circulation inadequacies

~ your stabilization recruitment

Right, I know, waaay too complicated. 

Try this - playing with neuro-muscular patterning is always fun, AND it requires no hard work and delivers results in a jiffy – don’t you just love that combination?

Stand in your regular, everyday posture, and try to sense where your legs start: most people sense their legs originating at the tops of their thighs.

When your hip flexor muscle operates freely, the legs feel is though they begin higher up, just under the rib cage.

Anatomically, psoas originate from near the diaphragm, and extend along lower spine, pass diagonally through the pelvis, cross the groin, and connect to the top of the inner thigh. This structure is designed to function as internal suspenders connecting spine and legs.

Put a couple of chip foam yoga blocks (or books that you don't love anymore) in a doorway, and then stand with one foot on that platform, with the other leg swinging freely from its suspender.

Keep your hips level, and let your hanging leg relax into a gentle swing that requires little or no effort.

Imagine a suspender attached just behind your respiratory diaphragm, and your hanging leg suspended from there, swinging freely through your pelvis.

Explore this movement for several moments, maintaining relaxed upper body and even breath.

Now step down from your platform, and compare the feeling in your legs and hips while standing and walking.

Repeat on the other side (just so you don’t walk in circles for the rest of your day.)

Enjoy  - yup, I full-heartedly mean it – new-found hip freedom.