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You’ve probably heard you need to stretch your hip flexors, but have you thought about strengthening them instead? Oftentimes, tightness in our muscles is misinterpreted for weakness instead. Try a few of these hip flexor strengthening exercises and let us know your thoughts!
Wanting to further bulletproof your hip? Check our our hip and lower extremity workouts within our membership! Everything you need to know can be found here!
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My muscle food review, steak dinner! I’m not paid or sponsored by muscle food, but I can’t recommend them enough! Fantastic food, quick delivery, convenient, and cheap!
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5 of the best stretches to eliminate tension and pain in your hip flexors FAST! These are the most-effective hip flexor stretches for your illiopsoas and rectus femoris muscles to decrease hip flexor tightness and eliminate pain in the lower back and front of the hip. Follow along right at home with no equipment needed!
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✅ ARE YOUR HIP FLEXORS TIGHT OR WEAK?: https://youtu.be/Bh-DekxkO3s
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WHAT ARE HIP FLEXORS?
Your hip flexors are the group of muscles in the front of your hip that lift your leg infant of you. If you were standing and lifted one leg into the air in front of you (either with a bent knee or straight knee), the muscles you feel working on the front of your hip are your hip flexors.
There are primarily two muscles that perform this action:
1. Illiopsoas: originates up on your lower back, crosses your hip joint, and connects into your femur.
2. Rectus Femoris: (one of your quad muscles) originates on the front of your pelvis, crosses your hip AND knee joint, and connects into your tibia.
Because of this unique anatomical arrangement, we can bias stretching to both of these muscles depending on the stretch we perform. Both are vital to decreasing tension and pain.
WHY DO HIP FLEXORS GET TIGHT?
The most common culprit to hip flexor tightness is sitting for long periods of time. As humans, we’re actually not designed to sit… yet we are doing it more and more.
Sitting with your hips in a flexed position for hours on end over time leads to an adaptive shortening of the muscle. The shorter the muscle, the tighter it feels in it’s full “lengthened” position (i.e. standing).
This especially becomes a problem with the illiopsoas muscle because of it’s insertion on the lower back. If your tight hip flexor pulls on your lower back all day it can cause back pain and discomfort.
HOW TO TREAT HIP FLEXOR PAIN
It’s crucial that I mention that not all pain you experience in this area is “tightness” in your hip flexors. Your hip flexors may be weak or it may simply be the posture of your pelvis leading you to feel “tight” in your hip flexors.
The stretches in this video will help you feel better fast, but if you’re after long-term relief I encourage you to check out the other videos I have linked at the bottom of this description as well.
⭐️ Did you try the exercises in this video? Did they help you? I LOVE hearing from you – leave your experience in a COMMENT and let me know how you feel!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
✅ STRETCH TIGHT HIPS! HIP OPENER ROUTINE: https://youtu.be/GIuiGVYr7ho
✅ RELEASE THE GLUTES TO ALLEVIATE HIP PAIN: https://youtu.be/n9h-DnStTwg
✅ 10-MINUTE POSTURE ROUTINE: https://youtu.be/jB1Yb9PMm-U
✅ THE KEY TO ELIMINATING HIP PAIN (STRETCHES AND STRENGTHENING): https://youtu.be/nazVw3ih9OI
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk. Video Rating: / 5
⭐️ Jessica Valant, physical therapist and Pilates teacher, offers you a 10 minute hip flexor stretch workout for anyone who has tight hip flexors! This hip stretch workout focuses on the hip flexors in order to increase hip flexibility and mobility. This hip flexor stretch workout is great for all levels! ⭐️
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Jessica Valant and Jessica Valant Pilates, LLC, recommend you consult with a physician before starting any new exercise program. The information given here is not meant to treat or diagnose any medical condition. Please stop if you feel any pain or dizziness. You understand that physical activity can pose a risk and by watching this channel and these videos you assume all risk and release Jessica Valant and Jessica Valant Pilates, LLC, from all liability. Video Rating: / 5
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#musclefood #highproteinmeals #mealprep
These 15 foods will help you build muscle fast. This high-protein food list isn’t just full of common foods like chicken breast and eggs. Discover some new protein options that you never considered before. These foods are specifically chosen for muscle growth, taste, and novelty.
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Building muscle is influenced by what you eat at least just as much as the workouts you’re doing. In fact, if your diet isn’t on point you’re not going to build much muscle regardless of how many curls, presses, and squats you do at the gym. Unfortunately, people tend to focus on their sets, reps, and trips to the gym more than they focus on what they’re doing afterward in the kitchen. So today I want to give you guys 15 of the best foods you can eat to help build muscle as fast as possible
Before we jump into options like chicken, fish, and eggs that we all probably already know about let’s talk about some lesser-known protein sources that you may not be aware of. For example, egg life egg white wraps can help you increase your protein intake while enjoying some really tasty options like soft tacos, low-carb chicken enchiladas, and of course, any kind of wrap idea you can think of whether that’s deli cuts and cheese, or a tuna wrap. Egg wraps are a relatively new addition to grocery stores so a lot of you may not be aware that these wraps are entirely made of protein and they come in many different flavors including original, everything, and southwest style which works so well for soft tacos by the way. Each egg wrap has 5 grams of protein, 0 grams of fat, and 0 grams of carbs.
Another high-protein option that you might be unaware of is mung bean fettuccini. I’ve made a light fettuccini alfredo with this many times and it always tastes amazing. However, unlike regular fettuccini which has over 42 grams of carbs and only 4 to 7 grams of protein, mung bean fettuccini has a whopping 24 grams of protein and only 20 grams of carbs most of which happens to be fiber. The best part is like I said it truly tastes delicious. The same company also makes black bean spaghetti which has a very similar macronutrient profile.
Next is beef jerky and turkey jerky. Both of these are high-protein snacks that taste really good and can be eaten whenever you’re short on time or out and about. One of the leanest options that’s almost entirely made out of protein is Jack Links zero-sugar beef jerky. It contains 0 carbohydrates, only 2 grams of fat, and 13 grams of protein. This is by far one of the best high-protein snacks you can have. The macronutrient distribution is far better than something like a protein bar and contains very few additional ingredients aside from beef.
Next, I want to draw your attention to seitan which is a plant-based source of protein, that stands out among other plant-based sources. For those of you who are vegan, vegetarian, or just trying to reduce your meat consumption, seitan can be cooked to taste just like chicken and meat, and it’s naturally very high in protein, typically containing around 25-30 grams of protein per 3.5-ounce serving. It’s also one of the very few plant-based protein sources that contain all nine essential amino acids. Unlike other vegetarian sources of protein, it’s naturally low in carbohydrates and contains beneficial nutrients like iron, calcium, and selenium.
Now a lesser-known meat is Bison meat. Bison or buffalo meat is great for building muscle due to its high-quality amino acid profile. It’s also very lean so it has a much lower fat content compared to beef. This means that it’ll help you build muscle while minimizing excess calorie intake helping you stay lean as well. It’s also full of vital nutrients like iron, zinc, and vitamin B12. These are all crucial for muscle function. For example, Iron is a key component of hemoglobin, which is the protein in red blood cells that carries oxygen to your muscles while you exercise. Without enough iron, your muscles may not get enough oxygen, leading to fatigue, and decreased performance. The other nice thing about Bison is that it typically receives much fewer hormones and antibiotic treatments when compared to regular beef. This is mostly because Bison is usually raised in more natural environments and ends up leaner and healthier. So unless your beef is pasture-raised and grass-fed, bison is almost always a better option.
Let’s now throw in another snack that has amazing macros for raising your protein intake without taking in additional calories. Light string cheese, specifically my favorite brand is Frigo light string cheese. As I alluded to earlier, most people believe that they’re making a healthy muscle-building choice by eating protein bars. But each of these cheese sticks contains 6 grams of protein and only 2.5 grams of fat with 50 calories overall. that means you can eat 4 of them and only take in 200 calories along with 24 grams of
In today video I will be comparing muscle food prices with Sainsburys. How much money do you think I spent?
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I’m a firm believer in real food to fuel your muscle-building journey 💪
That being said, here are my top 3 muscle building foods:
1. Lean Red Meats 🥩
These aren’t just tasty, they deliver a powerful punch of creatine, zinc, and B12, all crucial for muscle growth and repair. Plus, they boast a complete set of essential amino acids your muscles need to thrive.
2. Lean White Meats 🍗
Don’t underestimate the power of chicken, turkey, or fish! They provide a high-quality protein source with a lighter fat profile. Think of them as lean protein powerhouses for building lean muscle mass.
3. Lean Sources of Dairy 🥛
Dairy gets a bad rap sometimes, but low-fat options like cottage cheese, Greek yogurt, and skim milk offer a fantastic source of protein and calcium, crucial for bone health and muscle function.
Remember: Whole, unprocessed foods like these are not only the tastier choice but also offer a synergy of nutrients that work together to optimize your muscle-building potential.
Ditch the processed stuff and embrace the power of real food!
#RealFood #HealthyLiving #MuscleBuildingEssentials #WholeFood #TheLyonProtocol Video Rating: / 5
The WWE Championship is on the line as Triple H clashes with a behemoth in The Great Khali at SummerSlam 2008: Courtesy of Peacock and WWE Network.
Stream WWE on Peacock https://pck.tv/3ZTjVE7 in the U.S. and on WWE Network http://wwe.yt/wwenetwork everywhere else
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💪 Get our Hip Resilience program here: https://e3rehab.com/programs/resilience/hip-resilience/
Struggling with hip flexor-related groin pain associated with running, kicking, sprinting, and/or playing sports? Check out this video to learn everything you need to know about rehabbing the iliopsoas and rectus femoris!
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
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References:
https://pubmed.ncbi.nlm.nih.gov/27629403/
https://pubmed.ncbi.nlm.nih.gov/26031643/
https://pubmed.ncbi.nlm.nih.gov/29510653/
https://pubmed.ncbi.nlm.nih.gov/18381826/
https://pubmed.ncbi.nlm.nih.gov/25964274/
https://pubmed.ncbi.nlm.nih.gov/25515771/
https://pubmed.ncbi.nlm.nih.gov/17261557/
https://pubmed.ncbi.nlm.nih.gov/25977522/
https://pubmed.ncbi.nlm.nih.gov/28649793/
https://pubmed.ncbi.nlm.nih.gov/25796586/
https://pubmed.ncbi.nlm.nih.gov/25103134/
https://pubmed.ncbi.nlm.nih.gov/34050059/ Video Rating: / 5
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