Progressing Your Way Out of Bands, One HURDLE at a Time
The hurdle step, which is demonstrated on the left, corresponds to our green wristbands. This movement allows us coaches to analyze functional symmetry. While performing this stepping/stride like motion, we are looking for maximal hip flexion of the stepping leg all while maintaining hip extension of the supporting leg. This exact movement was performed during the active straight leg raise as well but we are now adding core and pelvic stability into the mix!
What is this band for?
As a coach, we are looking to see if you are able to properly dorsiflex your ankle to clear the string (having adequate ankle mobility), proper hip and knee flexion/extension, control your pelvis, maintain extension of stance leg, and to maintain upright and minimizing upper body movement as much as possible while completing the movement.
If anything stood out and/or you needed to compensate, we want to work towards fixing that problem before potentially causing a greater one!
What does this mean when it comes to exercise?
We want to stay away from exercises that require jumping! Adding in that impactful activity may not be appropriate at the moment. First, we want to work on improving hip mobility. Jumping/landing without the proper postural control and movement mechanics could result in injury.
How can I work my way out of this band?
1. 1/2 Kneeling Hip Flexor Mobes
Purpose: Improve length of hip flexors and teach your body about hip extension rather than lumbar extension
How to perform it:
- Set yourself up in a half-kneeling position, with the R leg forward and L leg down on the floor. Ensure that both knees are at 90 degrees.
- Place your hands on your R knee and keep arms extended straight to keep your chest tall.
- Press your R knee away from your body, while tensing the L glute.
- Push forward until you feel a mild stretch in your L hip flexor.
- Hold for 1 minute.
Repeat: 1 minute on each side
2. Figure 4 Stretch
Purpose: Stretch out hips, glutes and lower back
How to perform it:
- Lay on your back and bring your right foot to your left knee.
- Reach through your legs and lace your fingers around your left knee and pull it gently towards you.
- If you are unable to keep your head on the ground – place your hands around your thigh or support your head.
Repeat: Hold for 30 seconds and then switch sides, repeat 2 to 3 times
Let’s conquer this band together,