This simple move will stretch the iliopsoas/hip flexors on the rear leg and the glutes on the front leg. These stretches are great to perform after a workout, when your body is warmed up. They’re meant to increase the range of motion the joint can move through. Try these stretches to loosen your hip flexors and joints. Research has found that hip replacement and hip arthroscopy - a procedure doctors use to diagnose joint issues - are on the rise in the United States ( 4, 5). Tightness and weakness of the hip flexors can cause lower back pain, hip pain, and injury ( 2, 3).Īnd hip problems don’t stop there. In addition, a sedentary lifestyle is associated with weakness in the hip muscles - not just the hip flexors but also the muscles that oppose them, such as the glutes, hamstrings, and abductors ( 1). Sitting for much of the day, as most of us do, contributes to tight hip flexors. They’re a vital joint for runners, bikers, and nonathletes alike, because they are essential for mobility and movement. Our hips aren’t just responsible for the rocking dance moves we bust out on occasion. While not everyone can have hips as agile as Shakira’s, we can all benefit from stretching and strengthening the muscles that support these ball-and-socket joints. Try these hip flexor exercises to strengthen and relieve tension. Squeeze your glute and tuck your pelvis for that anterior to posterior tilt, keeping the stretch in the front of your leg.Ĭomplete 4 sets, with 5 reps on each side, holding each rep for 3 seconds.įor more “how to” videos, follow The Movement Standard YouTube Channel.Tightness and weakness of the hip flexors can cause lower back pain, hip pain, and injury. Place one foot forward and for your second leg, place your knee on the ground and back foot on your couch. Couch Stretchįor your couch stretch, you will need a couch, bench or something of a similar height to elevate your back leg, as pictured. We recommend 3-4 sets, with 3 reps on each side. Hold your stretch for about 3 seconds, then rest. This posterior tilt will pull the hip flexor muscle away, and help you stretch the tissue on the front of your quad.įor a bonus stretch, raise the knee of your bottom leg about an inch off the ground. Tuck your hips under and squeeze the glute on the side of your top leg. Make sure you aren’t leaning forward, as this will cause the stretch to target your pelvis and abdominal muscles. Try these two variations of a hip flexor stretch after a prolonged day of sitting at a desk, or before your next workout to increase the range of motion in your hips, so you can move more freely.įor your kneeling hip flexor stretch, move into a kneeling position as pictured. In order to get the most out of your hip flexor stretch, it’s important to understand how to manipulate your pelvis and use your hip extensors to stretch and lengthen your hip flexors. How Do You Do A Hip Flexor Stretch? In this “how to” video, Exercise Physiologist Lachie will walk you through two stretches that are awesome for stretching out your hip flexors. Sitting down for long periods is often unavoidable, so it is important to stretch regularly in order to alleviate and avoid aches and pains. In long periods, this contributes to feelings of tightness and tension in the front of the hip. There are a plethora of reasons why this is problematic, one of which is that we are stuck in a position of hip flexion. Given the nature of work in the modern world, many of us are guilty of sitting in a chair for longer than we should be.
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