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About jdsoderberg

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  1. @Kit_L thanks Kit! I suffered a fascia strain on my left knee a few days ago (needle prick like sensation, my patella feels fine and most ranges of motion do not bother my knee). Your feedback has been very helpful and appreciated. I am determined to stay consistent with the hip flexor / quad stretching while maintaining my awareness and listening to my body. I will report back in a few weeks. Jake
  2. Hello @Kit_L, I updated my original post with new video based on your reply above. I noticed that in the kneeling or grounded hip flexor stretch if I allow the front knee to travel slightly past mid foot and if I place my hands far forward (and traps and shoulders elevated), that position seems to allow me to relax into a hip flexor stretch (see picture above). If my front foot is too far in front of my front knee or my hands are too close to my hips that seems to increase the tension in my body and there is some strain above or below the kneecap. I noticed that in the standing hip flexor stretch that when descending I feel very unstable if I am totally relaxed and I get some sensation on the outside of my rear knee. If I actively engage my glutes on my rear leg, I feel slightly more stable and there is no sensation on the outside of my knee. The standing hip flexor stretch does not seem to bother my patella but puts me in a position where my stability is challenged. I am able to square my hips and tuck my pelvis in the standing hip flexor stretch with no issues. I will try the standing hip flexor stretch with the band. I will attempt the hip flexor stretches the next few weeks and report back. If you notice any glaring issues in my video, I would appreciate any advice. Note I would normally perform the stretching with sweat pants, but I thought it would obscure the video. I also only performed the stretch to the point that my knee felt comfortable. Thanks! Jake
  3. Hey SwissDanny! Thank you for the advice. I have been exploring using a false grip and it has really helped! Jake
  4. Stretch Therapy has been so helpful! I recently purchased Master Shoulder Flexibility. I had the "concept" that I need to stretch my pec minor and long head of the biceps (which makes sense to me). However when I do the Partner Stick Pec Stretch with straight arms the inner part of my elbow (golfers elbow area) gets irritated. It appears me that in that stretch my arm muscles (bicep, tricep, maybe forearms) will tense up to help "protect me" which then puts a lot of strain on my elbow. Do you recommend avoiding the Partner Stick Pec Stretch for now and explore the Pec. Stretch With Fascial Dimension exercise (and the other exercises in the program)? It appears to me I have to let go of what "I think" needs to be stretched and "how I think" it should be stretched and continue to foster an environment of trust and awareness. Note I also recently started performing a few forearm stretches and wrist strengthen exercises. Thanks! Jake
  5. Hello Tones! Thanks for the idea about flossing my knee. I have played around with voodoo flossing, banded distraction, patella self massage and a few other ideas in the past. Flossing the knee using your forearm sounds interesting! For inflammation I have taken Curcumin supplements orally and different essential oils topically. I have noticed the biggest thing for daily exercises is a good warm up including things like knee rotations and some hip openers. Once or twice a week I foam roll or use a massage stick on my quads and calves. If my hips and ankles allow me to get into a good position my knees do pretty well. I think with the hip flexors there is just a lot of emotional and physical tension right that I have been exploring the last few weeks. Jake
  6. I have been reading a lot of the information on your website and I agree with everything I have read so far! I started going to a Buddhist meditation center about a year ago and find a lot of parallels with my movement practice and my meditation practice. I tried this stretch "Kit demos solo hip flexor stretch" https://www.youtube.com/watch?v=4bWQGIm9raw and all I can mange right now is just to get into the stretch position and imagine letting gravity pull my hip to the floor for about 5-10 seconds (I place a folded towel under my knee). I get a good hip flexor stretch from just that. If I do anymore than that my quads contract too much and my knee starts to get irritated. Having the foot of the lead leg in front of the knee really helps compared to stretches I have done in the past. I get a hamstring stretch in the lead leg also! I spend about two hours a day on my movement practice (spinal flexion, spinal extension, spinal rotation, crawling, hanging, squatting, pushing, pulling, calisthenics) but very little stretching. I read on your website to only stretch every three days (I read that correctly). I feel like my hip flexors are that current limitation in a lot of my movements. Do you recommend I stick with the solo hip flexor stretch for the foreseeable future or should I add in any additional stretches? (perhaps buy one of your books or videos) I am going to purchase leggings and a pair of track pants and post a picture of my progress in a week or two. Thanks! Jake
  7. I was just playing around with a lot of movements today and I have noticed in the past that my gluteus medius is really ropey and gnarly in both legs. If it is helpful my current guess is that in any kind of hip extension movement my quads are overcompensating for my gluteus medius. Most of my glute activation drills previously were targeting my gluteus maximus and gluteus minimus (if I am correct with my anatomy).
  8. 2016 Hello! I am nervous about adding any hip flexor stretches into my movement practice because I developed patella tendinosis in both knees about a year ago from stretching my hip flexors and quads too intensely. My quads are very strong from a lot of heavy squatting in the past (I have not squat heavy in a few years). Instead of stretching my hip flexors the last year I have focused on strengthening my core and glutes, relaxing, and gaining body awareness and my range of motion in a lot of movements has really improved! --- 2017 After posting on the forum a year ago I attempted the hip flexor stretch here https://www.youtube.com/watch?v=4bWQGIm9raw several times but after 5-10 seconds of the stretch my patella tendons in my left knee would consistently get irritated. Instead of putting all my energy and effort trying to stretch my hip flexors (which did not seem to be fruitful), I simply tried to move better and more often. This last year I did a lot of crawling, hanging, squatting, rolling, inversions, etc. Also this last month I have been following the Master the Pancake series and have found great benefit. I am able to find stretch positions that really seem beneficial for my body. However today I was drawn to attempt the hip flexor stretch and I again experienced a similar discomfort on the front of my knee after 5-10 seconds into the stretch. The sensation start towards the front and top of the hip and then quickly moves to the front of the knee. It appears my quadriceps and hip flexors are overly tense when trying to stretch them. I am not sure if the discomfort or soreness I experience on the front of my knee is actual structural or mostly an apprehension reflex. When my quadriceps or hip flexors are not in a stretched position, my knee is asymptomatic. The rest of my movement practice has greatly improved, but somehow I have not been able to solve my tight hip flexor and quadriceps patella tendinosis puzzle. ST Standing Solo Hip Flexor Stretch Left Leg (Relaxed) (Side View) 3-2-2017 https://www.youtube.com/watch?v=pQ1d_Qj4dZ8 ST Standing Solo Hip Flexor Stretch Left Leg (Active) (Side View) 3-2-2017 https://www.youtube.com/watch?v=cmu3hbs28nI ST Kneeling Solo Hip Flexor Stretch Left Leg (Side View) 3-2-2017 https://www.youtube.com/watch?v=x7RduD2bM3E ST Kneeling Solo Hip Flexor Stretch Left Leg (Side View 2) 3-2-2017 https://www.youtube.com/watch?v=zz7t_idS0DA Note I would normally perform the stretching with sweat pants, but I thought it would obscure the video. I also only performed the stretch to the point that my knee felt comfortable.
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