Øvelser og trening

30. november 2017

Bra å vite om hoftebøyeren:

Denne artikkelen av Mike Westerdal, © 1999-2017 - Healing Through Movement, forklarer grundig hvorfor det er så viktig med vel fungerende hoftebøyere. Avstandet fra utspring til feste er kortere i sittende stilling enn når vi står og går, hvilket gjør at muskelen kan bli forkortet av mye sitting. Det kan lede til smerter i ryggen, spesiellt når vi reiser oss opp. Ofte går det seg litt til når vi har gått en stund, men smertene kan bli mer kroniske over tid. Arbeids stoler som gir en 'sadel-lignende' sittestilling med mer utstrakte ben (ikke 90 graders bøying i hoften) kan være forebyggende og fordelaktig for mange. Eksempel på 'sadel-stol' er Capisco fra Håg og Back App. En fin måte å tøye hoftebøyeren finns som siste bilde på https://ryggakutten.no/ovelser-selvhjelp-22088s.html 

Kildehenvisninger på slutten av artikkelen.

Discover Your Body's Primal Muscle That helps Reduce Pain, Promote Weight Loss, Enhance Your Strength Training And Increase Energy when it's relaxed!

If you train hard and eat well, it should be enough to keep you in good health and physically and emotionally strong. Yet, there is a muscle in your body that you might not be aware of. It affects you, no matter how active or sedentary you are, or how old or young you are. And if it's not kept it good condition, it can affect not only our bodies, but our entire well-being. In fact, I believe that many common health conditions are caused by this muscle. Not being stretched enough, strange as that sounds. What is it?
You might be surprised to learn it's tight hip flexors.You see, our hip flexors are the engine through which our bodies move. They control balance, our ability to sit, stand, twist, reach, bend, walk and step. Everything goes through the hips. And when the hip flexors tighten it can lead to a host of problems, even in seemingly healthy and active individuals.
Before I reveal how loads of people end up having tight hip flexors yet never realize it, let me introduce myself.
My name is Mike Westerdal and I'm a national best-selling fitness author, sports nutrition specialist, personal trainer, Iron Man magazine contributor and founder of the popular strength training site, CriticalBench.com
In a moment, I'll reveal to you a systematic, step-by-step program designed to loosen your hip flexors and unlock the hidden power in your body.
But first, let me explain just how deep-rooted the problem is.

Many people don't realize that the root cause of some of their pain and other health problems might be tight hip flexors.
The impact the hips have on the whole body never occurred to me until I saw the effect tight hip flexors had on the health and well-being of my wife after she gave birth.
It was only then that I truly understood the magnitude of the problem.

Tight or locked hip flexors can contribute to the following problems:
Nagging joint pain in the legs, lower back or hips [19-26][29]
Walking with discomfort [19-27][29]
Hips locking up [29]
Bad posture [27]
Trouble sleeping [30]
Sluggishness in day to day life [31]
High anxiety [32]
Lack of explosiveness in the gym or sports [33][49-54]

Do you find it surprising that all of this might be simply caused by this one tight muscle?
Many people suffer from tight or locked hip flexors, especially those who sit for hours each day, but few realize the impact on your whole body.
Again, everything flows through the hips.
They help to support the strength and health of your entire body.

Your hips are the bridge between your upper body and lower body. They are at the center of your body's movement.

Sitting within the well of your hip and lower spine is the psoas major muscle, one of the two muscles that makes up the iliopsoas.

It's often called the "mighty" psoas (pronounced so-az) for the many important functions it plays in the movement of your body.

The psoas is the only muscle in the human body connecting the upper body to the lower body.

The muscle attaches to the vertebrae of the lower spine, moves through the pelvis and connects to a tendon at the top of the femur. It also attaches to the diaphragm, so it's connected to your breathing, and upon it sits major organs.

A properly functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and it is what gives you great mobility and core strength.

When it functions well, it has the power to ….

… Help the body metabolize (burn) fat. [34-36]

… Help improve athletic performance. [49-54]

… Help improve strength training and endurance. [27][44-45][49-54]

… Help improve energy levels. [31]

… Help you sleep more comfortably and soundly through the night. [30]

Put simply, this muscle is the core of activity in your body. So, when it's out of balance or if the psoas tightens, serious consequences can flow throughout the body.


And there's one activity, in particular, that's the sworn enemy of your psoas muscle: