HOW TO STRENGTHEN THE HIP FLEXORS and INCREASE LEG HEIGHT I have already posted some hip flexor stretches previously so this post will focus on strength. Hip flexor strength is important to improve the height of your leg in the devant position. Here are just some exercises, there are many others. 1. Modified leg raise. Long sit position, leaning back on your hands, the leg to be exercised was turned out and the knee flexed, like a front attitude. Raise and lower the leg. In a study, a group of dancers did this exercise to train the hip flexors - three sets of ten repetitions, on both legs, three days a week for six weeks - and on average saw a 6.5 inch increase in develope a la second height. The link to the study is below and contains pictures. c.ymcdn/sites/iadms.org/resource/resmgr/imported/info/Bulletin_for_Teachers_1-1_pp5-6_Wilmerding.pdf 2. lying on your back, pelvis in neutral position, legs turned out in the air at 90 deg to floor. slowly lower your legs towards the floor, as far as your can go without loosing your pelvis position. Then lift them back up. 3 sets of 10. 3.****a VERY helpful exercise*** Stand in front of something heavy/fixed with a very low gap below, for example a bed. You should also have something you can hang on to, e.g. a wall/barre. Stand in first, tendu one foot devant so that it is just under the bed/barre/couch, then lift it so that you are pushing up against the bed/barre/couch (essentially a battement lent against resistance). Make sure that you are evenly turned out and your hips are even. I think this exercise is fantastic because you can really feel the correct muscles (ileopsoas) engaging and the resistance helps you to maintain a correct (turned out) alignment in devant while increasing your strength. For this reason I think it is better thank lifting your leg off a barre (although of course that is helpful later on), because when doing this you can activate the wrong muscles and lift your hip. Slowly increase the height of the surface you are pushing against. 4. Do a mount and release your hand and hold. Also helpful because the mount helps you to establish your pelvis in the correct position. 5. Hamstring and gluteal flexibility are of course important because it decreases the resistance that you are lifting against. See previous posts for stretches.
Posted on: Mon, 01 Sep 2014 13:28:58 +0000
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