Prolonged sitting is once again our culprit for negatively effecting movement! Because we all spend numerous hours each day in a seated position, our hip flexors tend to adapt to a shortened position. This shortened position has a number of negative outcomes in relation to movement.
A chronically shortened hip flexor, specifically the psoas muscle, creates a postural fault through the low back, pelvis, and hip. These postural faults take the form of a hyperextended low back, a anterior pelvis, and an internally rotated hip/femur.
The combination of these postural faults has wide negative repercussions on our movement patterns and commonly manifests as:
Low back pain
Lumbar disc injuries
Hip Flexor Strains
Take a look at Dr. Brooks’s video outlining the Couch Stretch for mobilization the tissues associated with the anterior hip capsule.
Of all the muscle groups of the body, the hamstrings are some of the most chronically shortened. Because of man’s current predisposition to prolonged sitting, the hamstring or bicep femoris is stuck in a contracted or shortened state for hours daily. This prolonged sitting caused the hamstring to assimilate into a shortened position.
Addressing chronically shortened hamstrings is not a new concept. The runner’s stretch is an age old-static stretch and position commonly utilized for addressing hamstring length. While static stretching has its benefit, research shows that active stretching has similar benefits and none of the negatives associated with loss of power outputs.
Take a look as Dr. Jon outlines a basic active doorway routine for attacking those chronically shortened hamstrings.
The thoracic spine naturally displays a kyphotic curvature or “C” shape. Because of the modern man’s predisposition for prolonged sitting, one’s thoracic spine is prone increases in that kyphotic curve and becoming immobile. These mobility limitations effect thoracic extension and rotation.
Limitations in extension and rotation can predispose a person to experience a number of different modalities such as the following:
Rotator cuff injuries
Cervical spine repetitive strain/stress injuries
Low back pain
Take a look at the following video as Dr. Brooks reviews his four go-to thoracic spine mobilizations.