Ready to Run by Dr. Kelly Starrett and TJ Murphy, (08) Standard #5: Hip Flexion, Notes

Post date: May 10, 2017 12:35:09 PM

Chapter 8. Standard #5: Hip Flexion

- 1. Question: Can you stand your left leg and express normal range of hip flexion with the right leg and left hip? Training frequently, running frequently and/or spending significant time sitting each day can shorten and rob us of a degree of hip flexion, which deteriorate overall hip function. Power loss and potential for injury go up.
  2. Key Motivation. Developing and maintaining proper hip flexion contributes to healthy hip function, which enables us to run with good form and balance and channel power from the posterior chain.
  3. Recommended Exercises for Hip Flexion
    1. Banded hip, single-leg squat (p.231)
    2. Double Band Hip Distraction (p.232)

- 1. Briefing. Normal range of motion and function in the the hips makes it much easier to go from one good position to another good position.
    1. When gravity has brought the foot to the ground in the midst of a foot strike, the body is in a ’pose.’ We want to be in the best position possible in terms of body lean, posture and the physics of where the body mass is in relationship to gravity. We are in the best position for the next foot strike and a new pose on the opposite foot.
    2. Seek out positions and motor patterns that lead to increased efficiency and minimize negative stresses.
    3. The hips must fire on all cylinders to achieve optimal positions to avoid mechanical compensations downstream, we need adequate hip flexion is what is considered adequate.
  2. Death by Sitting: The Counterattack. Our bodies mold themselves into the positions in which we spend the most time. Being in a sitting position creates shortness in the hip capsule and associated tissues of the hip, like the psoas.

- - 1. Cultivate the habit of using a standing desk to minimize the amount of time spent sitting. Break up the time standing by adding occassional blasts of air squats, push ups and pull ups.
    2. Use the bracing sequence (p. 65) to help when sitting to set the body for sitting with a braced neutral spine. Every 15-20 minutes get up out of the chair and reset. Go through the bracing sequence again. Keep the butt and the abs on at about 20% as we sit and remain seated. Pop up and redo the bracing sequence every time we find the body slumping in our chair. Done throughout the day, we can blow back tons of muscle shortening damage that sitting normally does.

- 1. Not just a test, but also an exercise in balance. In the test for the this standard we want to accomplish a couple of things:

- - 1. The test is performed standing in order to test functionality with a small dose of load and balance work.
    2. We need to be able to to demonstrate normal flexion in each hip.

- 1. The standard has been passed when we are able to maintain 120° of hip flexion for 30 seconds on each leg. After mastering 30 seconds, add a challenge by closing the eyes:

- - 1. Standing on one leg with a braced neutral spine and foot straight. Pull one knee to the chest to fully flex the hips.
    2. Allow the hands to drop. The knee must break the plane with the top of the hip (120° or more of flexion)
    3. Put the toes to work on plantar flexion as well. Hold for 30 seconds. Repeat on the other side.

1. Runner to Runner. Be creative in chasing down the sources whatever might be impeding range of motion in the hips. Take the mobility exercises prescribed, play around with the techniques and do our own explorations. Test this standard, perform a mobility exercise for two minutes, then retest. If we see a change, we know we are onto something.

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