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Learn how to do one knee kneeling hip flexor stretch. This hip flexor stretch is one of the best stretches for hip pain and low back pain. Get our 3-days to a better posture series here: http://bit.ly/2SBXkct
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Learn how to perform a hip flexor stretch correctly to alleviate lower back pain.
This exercise is taught to you by Justin Price – Creator of The BioMechanics Method.
The BioMechanics Method teaches health and fitness professionals how to alleviate muscle and joint pain caused by musculoskeletal imbalances. The BioMechanics Method Corrective Exercise Specialist (TBMM-CES) credential is the industry’s highest rated CES program with qualified professionals in over 60 countries.
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A collection of the best stretches for tight hip flexors and best exercises for hip weakness. Includes tests so you can tell which exercises will be the best for your pain and step-by-step instructions on how to perform them properly. All demonstrated by a doctor of physical therapy. Keep reading for more!
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OTHER VIDEOS YOU MIGHT FIND USEFUL:
✅ BEST EXERCISES FOR HIP BURSITIS: https://youtu.be/10djgkzwsFk
✅ HOW TO FIX YOUR LOWER BACK POSTURE: https://youtu.be/QumlJTVhVCc
✅ HOW TO STRETCH YOUR TIGHT HAMSTRINGS: https://youtu.be/F0KLuaPyP4g
✅ 10 BEST STRETCHES FOR TIGHT HIPS: https://youtu.be/f0sXwLNjp6c
Pain in the front of your hip can be a common condition. Most people think pain in this area is due to hip flexor tightness. While this is true in many instances, it’s not true ALL the time.
Many of us have tight hip flexors. This is often a result of spending so much time in positions with our hips bent (sitting, sleeping in a fetal position, etc). With our hip flexors in this position, over time they can undergo what we call an “adaptive shortening”.
This is where the muscles actually tighten up in this shortened position making movement very painful.
The recommended treatment for tight hip flexors is obviously stretching.
But what if the pain in your hip isn’t due to hip flexor tightness?
Believe it or not, some people can actually have weakness in their hip flexors that manifests itself as anterior hip pain.
If that’s the case, you absolutely don’t want to be stretching them! In fact – just the opposite. If your hip flexors are weak and if that’s what’s causing your anterior hip pain, then the recommended treatment would be strengthening them.
This is best done via specific exercises that are going to work the muscles in this area in the best way possible to help alleviate your pain and discomfort.
In this video, I demonstrate some simple tests that you can do at home to assess whether your hip flexors are tight or weak.
You can then follow along with 2-3 simple exercises and stretches based on your condition to see what exactly are the best exercises for your specific condition.
HOW TO CHECK FOR HIP FLEXOR TIGHTNESS (3:24)
Lay flat on your back on the edge of a table or counter (this can be done on your bed, but if it’s too soft the test won’t be as accurate).
Hug both knees to your chest.
Slowly lower one leg down towards the table.
The lowered leg should lay flat (or almost touch) the table. If not, this is an indication of hip flexor tightness and you need to stretch it out.
HOW TO CHECK FOR HIP FLEXOR WEAKNESS (4:56)
Put your foot up on a chair – your knee should be at the level of your hip.
Raise your foot off the chair and then lower it back down.
Repeat this ten times.
Repeat on the other side.
They should feel the same on both sides. If one side is weaker or if performing this test is difficult, that would be an indication that your hip flexor is weak and DOES NOT need to stretch but rather needs strengthening.
BEST HIP FLEXOR STRETCHES
The stretches demonstrated in this video are as follows:
PRONE HIP FLEXOR STRETCH (7:00)
SUPINE HIP FLEXOR STRETCH (8:51)
KNEELING HIP FLEXOR STRETCH (9:43)
BEST STRENGTH EXERCISES FOR HIP FLEXORS
If you have hip flexor weakness, these are the best exercises for you:
STRAIGHT LEG RAISES (11:51)
INVERTED “L” STRAIGHT LEG RAISES (12:32)
STANDING KNEE RAISES (13:17)
I hope those help you out of some of the pain or discomfort you might be experiencing in your anterior hip! If you did find some relief from this video, do me a favor and hit that “thumbs up” button! Also, if you know anyone this might help please share with them by pushing the “share” button above.
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Famous Physical Therapist’s Bob Schrupp and Brad Heineck
demonstrate the top 3 exercises for strengthening your hip flexors.
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Nagging hip pain can bring your day to a grinding halt. Join Airrosti’s Dr. Crisp to learn more about the causes of hip flexor pain and watch as he demonstrates some simple exercises you can do to prevent hip flexor strains.
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Get a £5 discount on your first order with code WARREN5. Check out my review of the Do The Unthinkable Plan from Muscle Food, which I try for 5 days. Starting with an unboxing, see what snacks, lunches and dinners you can expect in the plan, plus what kind of results you can expect after the first week.
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Unlock Hip Flexor Tightness & Pain in 90 Seconds! In Bed.
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Do you have tight hip flexors? Try this technique to unlock your hip flexor tightness in 90 seconds. Bob & Brad run you through a stretching technique to help release your hip flexor muscles and decrease pain. You can even do it in your bed.
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Our videos offer the best “get fit , stay healthy, and pain-free” information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined experience in the physical therapy field. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link. https://www.amazon.com/shop/physicaltherapyvideo We try to add a twist of our humor into each video in our quest to be the “Most Famous Physical Therapists on the Internet” In our opinion of course!!! Subscribe to us now and join the fun.
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Are you someone who experiences tightness in the front of your hips or are looking to improve hip extension range of motion?
In this video, we review the anatomy and function of the hip flexors, how you can objectively assess for potential limitations, and what are some of the best exercise for improving range of motion in this area.
The following muscles are primarily responsible for flexing the hip: iliopsoas, rectus femoris, tensor fasciae latae (TFL), sartorius, adductor longus, and pectineus muscles.
Hip flexion is in reference to drawing the femur closer to the pelvic (i.e. lifting leg) and moving pelvis closer to the femur (i.e. anterior pelvic tilt). Additionally, due to its attachments, the iliopsoas muscle also assists in trunk flexion.
Possessing adequate hip extension range of motion can be an important consideration for performance during various athletic activities, such as with sprinting. Additionally it can allow you to express more movement variability or explore more movement options that you may not be able to do otherwise. There is not a set amount of hip extension everyone should strive for, but rather how much you need is dependent on your desired activities and goals. For some, just a few degrees might be appropriate while others may benefit from more.
Hip tightness is a subjective experience, and by itself, is not indicative of a problem. The video will review some strategies for assessing limitation in hip extension, but it is possible the sensation of tightness can exist without an actual limitation in hip movement. However, if reducing or altering this sensation is important to you, then some of these same exercises used to improve hip extension can also be helpful.
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In this video
Effect of weakness and shortening of the hip flexors muscles.
– Muscles: Prime mover, Accessories
– Palpation
– Effect of weakness
– Substitution
– Effect of shortening
