A little #FBF for ya. Stop clunking around already.
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Debunk the Clunk Part 1: The time has come for us to start talking about that annoying clunk you get somewhere deep inside your hip/pelvic area when you raise/lower your leg. Maybe it's with putting on your socks, maybe it's during barre class, or maybe it happens during toes to bar. Either way, it's annoying and you're not quite sure what it is, and you want it to go away.
First things first, can you make it stop? Chances are that if you can do something (hold your breath, go slower, tighten your core, really concentrate on the movement) to make it stop, you're not dealing a “tight” hip flexor, but rather a stability motor control dysfunction at your midsection.
Try this: Lie on your back with both knees bent, neutral spine, and a slider or smooth surface under the foot on the leg that you're going to assess. If both hips are clunking, pick your favorite one and start there. Take a diaphragmatic breath, then exhale with your lips only slightly parted, creating a little resistance to the air flow. As you exhale, tighten your core. Maintain this braced position as you PRESS YOUR HEEL INTO THE GROUND and SLOWLY straighten your leg. Fight to maintain that neutral spine and tight core as you straighten your leg, especially as you enter that angle at which your hip usually clunks. Your heel should remain in contact with the ground for the entire movement. If you feel your low back arching up or you're unable to maintain that abdominal bracing, reset yourself and start again. You can also try to get some reflexive core activity by holding a kettlebell or resistance band in your opposite arm.
Give this drill a try and see if you can stop the clunk. Chances are that if you focus, go slowly, and really brace that core, you can. If you can't get it to stop, try again until you can ?
Stay tuned for Part 2 where we explain what kind of voodoo just happened.
Like it? Repost it. Don't understand it? Hit me up and get #Maestrofied.
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