The Best Stretches To Fix Tight Hip Flexors
Whether in the medical clinic or in the fitness center, on a regular basis people notify me they may have tight hip flexors.
They've seen a YouTube video tutorial about how precisely tight hip flexors (psoas) can cause problems. Or, their local massage therapist has consistently advised them that tight hip flexors will be the source of almost all their problems.
These athletes then roll, expand, dig, and kill this dreaded muscle in attempt to heal it. Which, in-turn, becomes the sole reason behind their pain and limited performance. (Related: What are hip flexors?)
Tight hip flexors adversely have an effect on the results you get from your routines! For example, many people have issues properly squatting. But, to obtain a great squat you must have great hip flexor freedom. You especially need to open your hip flexors if you exercise regularly or have a job where you are mostly sedentary.
5 Outstanding And Easy Exercises to Improve Tight Hip Flexors
Over-activity and inactivity BOTH lead to soft tissue limitations and can impair quality of movement. I would even go a step further in expressing that it can in fact prevent a sportsman from attaining his / her peak performance.
Unfortunately, most athletes and gym-goers commit one or both these errors frequently. Our computer culture has had a toll on our overall good posture (start to see the disadvantages of sitting).
Think about how the body is positioned when you are seated:
– Your sides are restricted
– Reduced flexibility (shortening your hip flexors)
– Forward head position negatively influences your back, neck, shoulder blades, and thoracic spinal column (middle- to low-back)
– Forward head pose may reduce lung capacity up to 30%
There's very little we can transform about our day to day computer consumption or the total amount we sit at the job. But, there are simple things we can do on the job to combat the daily strains of being seated.
This strain on our bodies can result in what is named as an anterior pelvic tilt. What does indeed this mean for those of us who are relatively sedentary?
– Tight hip flexors – can't properly extend which slows us down
– Weak abs – can't stabilize the athlete’s body properly
– Tight back muscles – can't stabilize the body, all day long soreness
– Weak glutes and hamstrings – can't produce just as much power
…Fundamentally it's not good (to put it lightly).
There are plenty of other stretches you can do to help fix tight hip flexors, but these are some of the more popular. Feel free to do your own research and see what works best for your body!
1. At Work, Detox The ‘Sitting Down Disease'
First things first: get right up each day! Stand tall and move around!
Have a timer for each and every hour and leave your seat for a few moments (and make sure you leave your Smartphone in your office – its part of the problem!).
*Reminder – Drink Up! Hydration is an essential, often overlooked, element of ideal function and pain-free activity. One method for rehydration is to drink 0.6 multiplied by your weight in # of oz. of water/day. If you weigh 150 pounds, you ought to drink 90 oz. of water/day. Also, keep an eye on how much espresso, tea and liquor you drink. Every 6 oz of your caffeinated drink requires roughly 10-12 ozs of normal water to rehydrate you
2. 3D Runner ‘Stretch-Out' Routine
No we aren't conversing an IMAX movie time, we're discussing moving your system through all planes of action (sagittal, frontal and transverse), which improves circulation to avoid tightness and mimics by natural means we move when walking and working. 3D stretching is known as one of the greatest ways to improve your flexibility.
Three-dimensional stretches will be the best approach to improve overall flexibility and joint ability to move. Try doing these once each day and night time to see major advancements in your good posture.
– 3D Standing Hip Flexor Stretch-Out (great after any work out):
– Lunge out with your kept foot, making certain right foot is pointing self-explanatory. Reach both biceps and triceps up to the roof with arms coming in contact with your ear (or as close as is feasible). Drive sides forward while increasing your arms again, ensuring to squash right glute to feel the stretch out through leading of your hip x10 (this will addresses the sagittal airplane / leading & back again).
– Next, drive hips forward while leaning your trunk female front knee (still left) to feel an elevated stretch out in your right hip x5. Continue doing this motion in the contrary route x5 (both of these will treat the frontal planes / laterally).
– Next bring hands down to the length of your shoulders. Drive your hips forward while spinning your trunk on the leg in the front x5. Continue doing this motion in the contrary route x5 (both of these will treat the transverse airplane / rotation). Turn legs and duplicate the sequence.
– 3D Hamstring Stretch-Out (great after any work out):
– Extend your left leg out before you with leg somewhat bent and feet pointing on the ceiling. Then, together with your arms over head, drive your forearms and chest ahead x10 (sagittal airplane).
– Next, place your right palm on your hip and achieve your left arm over head as you drive your torso forward x5. Move sides, achieving your right arm over head and travelling your chest onward x5 (frontal aircraft).
– Next, bring hands down to make length, spinning to the right x5. Transition sides, rotating left x5 (transverse airplane). Switch feet and duplicate the sequence
– 3D Seated Thoracic Matrix (good during mid-day):
– Take a seat at the border of your couch in a vertical position. Reach both forearms up to the roof with arms coming in contact with your ear (or as close as it can be) and prolong back again behind you x10 (sagittal airplane).
– Next, place your right hands on your hip and achieve your left arm over head x5. Switch factors, getting your right arm over head x5 (frontal airplane).
– Next, bring forearms down to make length, revolving to the right x5. Turn sides, rotating left x5 (transverse airplane).
Additional Stretching Exercises That Can Help Fix Tight Hip Flexors
3. Lunges (at the gym or at home)
Ah, the traditional athlete ‘favorite'. 😉 Make sure to do the form properly or you could be doing more damage than help. There are a variety of different forms of lunges, all which can help fix tight hip flexors.
Related: Squats vs Lunges For Hip Flexors
4. Double Leg-Curl (at the gym or at home)
This you need a medicine ball, exercise band, bench/seat (optional), or a machine at the gym. This also works your hamstrings. Here's a video using a medicine ball at home.
5. Pigeon Pose – Yoga Stretch (great before bed or in the morning before work)
Pigeon pose is a great stretch for all. Depending on your level of experience will depend how far you can go with this pose. Be aware of your boundaries, but this pose can fix those tight hip flexors and help you relax. The image below explains how to do it:
The benefits of unlocking your tight hip flexors are huge. It is even believed to aid with anxiety relief, sexual performance, improved strength, weight loss, and more. But, sometimes static stretching alone isn't enough to solve these issues and truly unlock your hip flexors.
If you're having trouble with any of these, you may want to check out the popular ‘Unlock Your Hip Flexors' program. Or, read our review about it here: http://defendyourhealthcare.us/unlock-your-hip-flexors
Want even MORE Hip Flexor Stretches? Check out our other post that includes 15 hip flexor stretches here! (It includes videos and images, too!)