Possibly you’ve began seeing a variety of tips about needing to stretch otherwise you merely already know that you simply hip flexors want some love. Both means right here we’re going to dive in to the problems they will create and a few of the greatest hip flexor stretches to alleviate that tightness.
For those who’ve ever puzzled in case your hip flexors are tight, there’s a robust likelihood they’re, particularly since so many people spend a great deal of our days sitting.
Working at a desk, sitting on the sofa, driving, and even biking are all actions that put our hip flexors in a shortened place and might result in tightness. There are different causes too, particularly for us runners.
Our hip flexors are an necessary muscle group since they’re a vital element to our physique’s skill to maneuver. Maintaining them sturdy but versatile is necessary to wholesome motion patterns and our general consolation.
Preserve studying to study extra concerning the hip flexors, the best way to know in case your hip flexors are tight or weak, the signs of tight hip flexors, and a few of my beneficial stretches to assist.
What are the Hip Flexors?
Our hip flexors are made up of a gaggle of muscle groups in and across the entrance of the hip which have the necessary job of serving to with our skill to flex our hip.
The first muscle groups of the hip flexors are the psoas and the iliacus, however different muscle groups embody the pectineus, the sartorius, and the rectus femoris. The iliacus and the psoas each connect with the entrance of the higher a part of the femur.
Each time you sit, stand, stroll, or run, all components of our hips are working, together with the hip flexors, the hip abductors, and the adductors. Along with serving to us do the entire above, our hip flexors additionally assist us preserve our posture, alignment, and stability.
Are My Hip Flexors Tight or Weak?
As a result of it may be simple to imagine our hip flexors are tight once they’re truly weak, it’s necessary to ensure you know what the precise downside is earlier than you simply begin stretching to enhance your mobility.
One easy solution to decide in case your hip flexors are tight is called the Thomas Check. The Thomas Check is called after Dr. Hugh Owen Thomas and is used to find out the flexibleness of the hip flexor muscle groups.
To do the Thomas Check, do the next. Sit on the sting of a desk or a mattress and lie again. Pull one knee into your chest and maintain, whereas reducing the opposite leg.
If the higher a part of your leg that’s lowered is parallel to the bottom with the knee bent at 90 levels, you’re hip flexors are in good condition. If the higher a part of your lowered leg can’t lay parallel to the bottom, your hip flexors are probably tight.
Generally your Thomas take a look at might be regular however you may nonetheless really feel tightness in your hip flexors. This could possibly be brought on by weak point in your core as a result of the iliacus and psoas connect to the pelvis and lumbar backbone. It is best to as a substitute give attention to bettering your core stability quite than stretching the hip flexors.
For those who assume you will have weak hip flexors, take a look at my article on the best way to strengthen your hip flexors (insert hyperlink).
What Are Signs of Tight Hip Flexors?
Past the Thomas Check to find out if in case you have tight hip flexors, there are additionally some signs to pay attention to that may also be clues.
If in case you have decrease again ache, hip ache, weak glutes, knee ache, and also you’re having bother with every single day actions or your operating efficiency isn’t as much as par with what it usually is, you could be coping with tight hip flexors.
Persistent Discomfort or Ache within the Hip Area: One indicator of tight hip flexors is persistent discomfort or ache within the entrance of the hip joint. This discomfort might manifest as a uninteresting ache or a sharper ache throughout or after operating.
Moreover, you could merely discover extra fatigue within the hip as a result of muscle groups are being overworked.
Lowered Vary of Movement: Tight hip flexors can restrict your skill to maneuver your legs freely. For those who discover a decreased vary of movement in your hips, notably when lifting your knees or extending your legs backward, it might be an indication of tightness.
Decrease Again Ache: The hip flexor muscle groups are related to the decrease backbone, and once they’re tight, they will pull on the decrease again, resulting in discomfort and stiffness.
Ache Whereas Sitting for Extended Durations: For those who expertise discomfort or ache within the hip and groin space whereas sitting for prolonged intervals, resembling at work or throughout lengthy automobile rides, it could possibly be a results of tight hip flexors.
7 Stretches for Tight Hip Flexors
So in case you’ve decided you will have tight hip flexors, it’s time to begin including some hip flexor stretches into your restoration routine.
Beneath are a few of my favourite stretches that concentrate on our hip flexors. You don’t need to do all of them. Decide a pair and decide to doing them persistently as a part of your stretching and restoration efforts.
Keep in mind, earlier than heading out for a run you have to be doing dynamic actions that assist heat your muscle groups up, together with your hip flexors. The next stretches are all static and ought to be carried out post-workout or at different occasions while you’re specializing in restoration.
I created a brief video demo of the actions to go together with the descriptions beneath!
#1 Half-Kneeling Hip Flexor Stretch
It is a nice stretch that you could be see your self progress with over time as you achieve flexibility.
Begin by kneeling on the ground along with your proper leg in entrance of you along with your knee bent at 90-degrees. Your foot ought to be flat on the ground too.
Your left knee ought to be on the ground along with your left shin straight behind you. Be sure that it’s not angling out to 1 facet or the opposite. Your left hip ought to be over your left knee so that you begin in a impartial place.
First, take into consideration tightening your glutes. This may assist carry your pelvis into a pleasant aligned place. From there lean ahead till you are feeling a stretch in your left hip, thigh and groin.
To advance this, attain your left arm overhead and to the correct. Maintain this stretch for a minimum of 30 seconds, however longer is healthier. Repeat on the correct facet.
#2 Facet Hip Flexor Stretch
Begin this stretch by mendacity in your proper facet along with your knees bent. They need to be barely out in entrance of your physique.
Transfer your left foot again such as you’re going to do a quad stretch and seize it along with your left hand. Your left knee ought to now be straight down out of your hip.
Ensure you maintain your pelvis tucked, don’t arch your again. This could present a pleasant stretch to your quads and your hip flexor on the left facet.
Maintain for a minimum of 30 seconds and repeat in your proper facet.
#3 Low Lunge
Just like the primary stretch on this listing, the low lunge takes it a bit deeper and can work in to extra mobility.
Get right into a low lunge place along with your left foot ahead flat on the ground and your proper leg prolonged behind you. Begin along with your palms on both facet of your ahead left foot.
Raise one or each arms overhead as you raise your higher physique. It is best to really feel a pleasant stretch in your proper hip flexor. To advance this for a deeper stretch, lean away from the hip your stretching.
Maintain for a minimum of 30 seconds and repeat on the opposite facet.
#4 Pigeon Pose
The pigeon put up is such an awesome all-around stretch for the hips.
To do that stretch, begin in downward dealing with canine and convey your proper knee ahead, bending your knee and reducing your proper glute to the bottom. How far you are able to do this actually depends upon your flexibility.
You possibly can maintain your higher physique upright or to extend the stretch, decrease your higher physique over your bent knee.
Maintain for a minimum of 30 seconds, return to downward canine and repeat on the left facet.
#5 Standing Lunge Stretch
Someplace the place you will get on the bottom comfortably? No worries, the standing lunge stretch is ideal for these occasions.
Step right into a slight lunge along with your proper foot ahead. The heels of each toes ought to have the ability to be flat on the bottom. If not, step your toes slightly nearer collectively.
Bend your proper knee driving it ahead towards your toes whereas taking a slight lean again along with your torso. Don’t over do it, simply lean sufficient to the place you are feeling a stretch in your hip flexor.
Maintain for 30 seconds or extra and repeat with the left leg ahead.
#6 Butterfly Stretch
That is one other good stretch that you are able to do nearly wherever, together with when you’re watching TV.
Sit on the ground and convey the soles of your toes collectively. Maintain onto your ankles. Lots of people maintain onto their toes however find yourself pulling them upward, which we don’t need to do.
Let your knees calm down towards the ground. Sitting up good and tall, use your elbows to softly press your knees towards the ground. It’s also possible to bend ahead and attain out in entrance of you for a deeper stretch.
Like all of the others, maintain for a minimum of 30 seconds.
#7 Deep Squat
It is a nice throughout hip mobility stretch, however positively hits our hip flexor muscle groups too.
Begin along with your toes a bit wider than hip width aside and your toes pointed barely outwards.
Maintaining each toes flat on the ground, slowly decrease right into a squat along with your core engaged. You need to attempt to maintain your torso upright, however a slight lean ahead is okay.
Use your elbows to press towards the within of your thighs/knees and gently push outwards. It is best to really feel a pleasant stretch within the inside thigh, your hips and glutes.
Maintain for 30 seconds or extra.
Whereas there are lots of hip flexor stretches, I hope you’ll discover a couple on this listing that assist you and which you could incorporate into your stretching routine. Don’t neglect the remainder of your physique. Our shoulders, backs, glutes, quads, hamstrings, and calves all want some love too.
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