I need help with the scoops! Any tips on how to not engage the hip flexors?
Scoops are hard! Here are a couple ways to modify:
Make sure the the scoop is a rolling/tucking of your pelvis versus a straight lean back. Initiate the movement with tucking your tailbone and a drawing up of your pubic bone towards your belly button.
Stay elongated in your trunk while tucking so that you're not crunching through the front. This takes practice to do correctly.
If you need support while rolling back, you can hold onto your knees to make it easier. You can also do it sitting in a chair versus the floor.
Start with rolling back just one-inch to target the right muscles. Work on only going back as far as you can without the hip flexors engaging. As you continue to get stronger, you'll be able to scoop further back.
Watch this video for more modifications:
https://watch.chelseamethod.com/programs/collection-bqkvazynvks?cid=3240108&permalink=w3-scoop-form-318aed
Make sure the the scoop is a rolling/tucking of your pelvis versus a straight lean back. Initiate the movement with tucking your tailbone and a drawing up of your pubic bone towards your belly button.
Stay elongated in your trunk while tucking so that you're not crunching through the front. This takes practice to do correctly.
If you need support while rolling back, you can hold onto your knees to make it easier. You can also do it sitting in a chair versus the floor.
Start with rolling back just one-inch to target the right muscles. Work on only going back as far as you can without the hip flexors engaging. As you continue to get stronger, you'll be able to scoop further back.
Watch this video for more modifications:
https://watch.chelseamethod.com/programs/collection-bqkvazynvks?cid=3240108&permalink=w3-scoop-form-318aed
Updated on: 11/08/2023
Thank you!