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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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Hip Flexor Stretches & Exercises http://www.AskDoctorJo.com Doctor Jo shows you some simple hip flexor stretches and exercises for your hip flexors. For a detailed blog post about this video, visit http://www.askdoctorjo.com/content/hip-flexor-stretches-exercises
Related Videos:
Hip Bursitis Stretches & Exercises:
Hip Stretches to Relieve Hip and Knee Pain:
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More Details About This Video:
Your hip flexors are made up of many different muscles including the psoas, iliacus, rectus femoris, sartorius, tensor fasciae latae, adductors, and gracillis. The major hip flexor muscle is two muscles combined called the iliopsoas. These muscles work to move your upper thigh (femur) to your chest. When this muscle is injured, it can cause pain even with walking. Here are some stretches for your hip flexors.
First start in a kneeling position. Place the knee of the hip flexor you want to stretch on the ground, and take the opposite leg and bend it in front of you at a ninety-degree angle. You might want to place a pillow under your knee to protect it. You will be in a lunge position with the knee of your injured side on the ground. Now drive the knee of the uninjured side forward away from your body. Hold for 30 seconds, and do this 3 times.
Next, you will be on your stomach, or in prone. Bring your foot of the injured side towards your buttocks and grab your ankle. Gently pull your foot towards your buttocks and then lift your thigh off the ground pushing your leg up in the air. To help lift your hip, push your foot away into your hand. Hold for 30 seconds and do it 3 times.
Finally, lie down on your bed or a high surface. You will need good balance for this so you won’t fall off the bed. Slide to the side of the bed with the injured side hanging off the edge. Now bend the opposite knee towards your chest and hold onto it. Just relax your leg off the side and you should feel a stretch. Hold for 30 seconds and do it 3 times.
Hip Flexor Stretches and Exercises: https://www.youtube.com/watch?v=7bRaX6M2nr8
DISCLAIMER: This video and any related comments are not medical advice. Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy; however, she is not YOUR Physical Therapist and can’t possibly diagnose you through the Internet. So don’t use this information to avoid going to your own healthcare professional or to replace the advice they have given you. This information is only intended to show you the correct technique for physical therapy exercises and should not be used to self-diagnose or self-treat any medical condition. If you are not properly diagnosed, this information won’t help, and it could make things worse. So seriously, check with your healthcare professional before doing these techniques. If you experience any pain or difficulty while doing these exercises, stop immediately and see your healthcare professional.
Should I see a Doctor for a Hip Flexor Strain?
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Make an appointment in Huntington Beach, CA!
Have you been struggling with a hip flexor strain or tighness in the hip flexor for weeks? Are you frustrated, and ready to return to your activities? Are you wondering if you need to ask for help, and where you should turn? This video outlines when a hip flexor strain is at the point where you should reach out to a professional for help. This video reviews timelines for how long it should take to start feeling better from a hip flexor strain and what to do about it.
Informational Series:
Front side Hip Pain in Runners: https://www.youtube.com/watch?v=dUhkpIceTnM
Glute Medius Injury from Runners: https://www.youtube.com/watch?v=SeBn93mByDc
Hamstring Injury while Running: https://www.youtube.com/watch?v=uhyhOrT8Dos
What is Active Release? https://www.youtube.com/watch?v=8w60szsU1_Y
How does the Core Function? https://www.youtube.com/watch?v=S5mkppS4weE
How to gain Physiological Control of your Injury: https://www.youtube.com/watch?v=T2GWFa8vEg0
Sports Hernia: https://www.youtube.com/watch?v=06ejoNb5psU
Shoulder Pain: https://www.youtube.com/watch?v=7Zgo_WBrhVs
Finger Numbness: https://www.youtube.com/watch?v=akUhjbT4g48
Tibialis Posterior Tendon Dysfunction: https://www.youtube.com/watch?v=hgR8FXqcNmk
Femoral Nerve Entrapment: https://www.youtube.com/watch?v=QD0bmXUnW-k
Ultrasound Exam of Knee Pain (Runner): https://www.youtube.com/watch?v=ov8mqmv_rQQ
Hip Series:
Prone Heel Squeeze: https://www.youtube.com/watch?v=YhxABpX26Rw
Single Leg Bridge: https://www.youtube.com/watch?v=RjJeoblOu4o
Side-Lying ABduction with ER: https://www.youtube.com/watch?v=zs6xvunCFp4
Supine Hip Flexion: https://www.youtube.com/watch?v=Zveb7D5rW_g
Rolling the Rectus Femoris: https://www.youtube.com/watch?v=z_3fzuo-AXk&t=2s
Rolling the Glute Med: https://www.youtube.com/watch?v=4uqaHbr-plQ
Rolling the Glute Max: https://www.youtube.com/watch?v=BaBzFcGP3AQ&t=2s
Band Hip Mobility: https://www.youtube.com/watch?v=8CRKTvYLQvU&t=4s
Dr. Gonzales is a Huntington Beach chiropractor serving Huntington Beach and the surrounding community. Regardless if you are suffering from back pain, neck pain, headaches, shoulder pain, or sports injuries, our chiropractor can help you heal your conditions with chiropractic treatments and massage, such as Active Release. If you have been in a car accident, there is a chance you need a Chiropractor in Huntington Beach to help you overcome conditions, which occur in car accidents, such as whiplash. Dr. Gonzales, who has been a Huntington Beach Chiropractor for runners, triathletes and golfers can help you with chronic conditions as well as acute sports injuries. Visit our website and book a free consultation to see our chiropractor for chiropractic care today.
Never been to a chiropractor before? No worries! The first session to our Chiropractic Center in Huntington Beach will consist of a consultation with one of our chiropractors, where we will perform treatment on the very same day… you’ll feel pain relief before you leave our chiropractic sports center. Our team of therapists and doctors are honest and will help you decided the right treatment plan for you.
How long will my care be at a Chiropractic Clinic? Every chiropractic clinic is different but our chiropractor in Huntington Beach have been known for providing short treatment plans and keeping Huntington Beach’s active community moving with minimal downtime.
Different people suffer through different health disorders that need to have several doctors and medical practitioners who can get them rid from their problems. In this way, Chiropractor is available for all these purposes. It is the health care medical facility that provides instant relief against all kinds of problems.
Chiropractic is a natural healing science, art and philosophy primarily concerned with detecting and then eliminating interference to your nervous system. Since your nervous system controls every aspect of your body, chiropractic can have a major impact on multiple areas of your health. Founded in 1895, it is the world’s largest drug-free healthcare system and the 3rd largest primary healthcare system in the USA behind medicine and dentistry. Over 25 million Americans will see their chiropractor this year. Video Rating: / 5
Use this Psoas (hip flexor) stretch to open up front of hip. Great for those who sit a lot (computers, driving etc.) this is fantastic to do daily. Psoas is often implicated in lower back pain, diaphragm issues, pelvic pain, hip pain and leg issues.
The psoas muscle is part of the hip flexors. These muscles play a key role in creating or relieving low back pain depending if they are tight or loose.
Dr. Ryan Winslow gives an overview of the muscle and then presents several stretches and exercises to help lengthen and strengthen the psoas muscle and hip flexors.
The tools used in this video are:
1: 2″x10″ loop resistance band
2: TheraBand loop stretching strap
3: Pso-Rite
Stretches to help lengthen the psoas muscle and improve hip extension:
1: Runner’s stretch. Perform 30s/side, repeat 3 times.
2: Couch/Table stretch. Perform 30s/side, repeat 3 times.
3: McKenzie extension/Cobra pose. Perform 25 reps, holding for 3-5 each rep, repeat 3x/day.
4: Strap stretch. Hold for up to 2 minutes/side, repeat 1-2 times.
Exercises to build psoas function while enhancing the core and glutes:
1: Dead Bug. Set a timer for 1:00, hold each side for 5-10 seconds, repeat exercise 3 times.
2: Psoas Band March. Set a timer for 1:00, hold each side for 5-15 seconds, repeat exercise 3 times
3: Glute Bridge. Perform 15-30 reps per set, perform 3 sets.
Direct release is performed using the pso-rite tool. Video Rating: / 5
0:00 Muscles NEVER work alone
0:28 Agonist, Antagonist, Synergist, Fixator
1:28 Example of flexion at the elbow, Agonist and Antagonist movers
2:14 Example of Extension at the elbow, Agonist and Antagonist movers
3:13 Synergist – Helpers
5:10 Fixator – Stabilizer
7:20 Check your understanding
This video explains how the muscles interact with each other, in other words, when an certain action takes places in the body, there are multiple (other) muscles that are responsible for the very movements of our skeletal and muscular systems….
I would highly encourage you to know what an agonist, antagonist, synergist, and fixator are before you go into the MBLEx (you may very well see them on there).
As always, you are welcome to comment any questions you may have concerning the material covered today, or the material you would like me to cover in our next video…
Please share and subscribe and give me thumbs up if this video was helpful, so that I can continue growing and reaching other aspiring therapist to pass their MBLEx.
Thank you,
Respectfully
ANSWERS TO QUICK QUIZ:
Extension at the elbow: The prime mover (AGONIST) are the TRICEPS BRACHII
Flexion at the elbow: The opposing mover (ANTAGONIST) are also the TRICEPS BRACHII
Synergist are all the muscles that work together to successfully achieve an action, such as extension at the elbow, primary mover; triceps brachii and synergist; anconeus
Fixators help to stabilize the proximal end (the origin of the contracting muscle) so the distal limb effectively moves, without moving the proximal end of the muscle.
How to UNLOCK Your Tight Hip Flexors Today!
http://www.criticalbench.com/growth/psoas2
Do THESE 3 Exercises no matter where you are and get instant relief in your tight hips in 5 minutes! That may sound far fetched but I promise you it’s not. I sit for a living at a computer but I’m sure to do these 3 moves to give my hips and lower back some instant relief.
This bent over, partial fetal position that we find ourselves in most hours of the day is not ideal for our body’s design. We are meant to be vertical and moving around all day long OR horizontal at rest with some ‘occasional’ sitting…not 8+ hours per day!!!
Injury Specialist Rick Kaselj dropped by the CriticalBench Compound to show Head Strength Coach Chris Wilson some of the best and easiest movements to help UNLOCK his tight hips.
Let’s face it, the center of our body is not what it once was…. People stood more and walked around more hundreds and thousands of years ago. The center of our body used to be loose, strong and healthy. Life demanded it to be that way.
Now we cause our hips and lower back stress by sitting so much, not being active every day and forcing our hip flexors to be shortened which leads to TIGHTNESS and discomfort. And this sets off a chain reaction because the hip flexors and lower back area directly affect each other.
The more we engage our lower back and glute area, the more we stretch our hip flexors and we attain BALANCED strength from front to back. Do these 3 moves to regain some balance in your body.
Why Stretching WON’T Make You Flexible – FREE pdf
http://www.criticalbench.com/stretching/
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You guys ask and we hear you! As you guys requested on our amazing commUNITY here on Youtube, we have brought a mobility Follow-Along routine for your Hip Flexors and Quads. This routine is can be done by anyone, however, as always, we will add modifications for YOUR level.
Don’t forget to let us know what do you want to see on our future videos down below 👇
Time-Stamps:
(00:00) Introduction
(02:35) Follow Along
(22:25) Outro
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#quads #mobility #flexibility Video Rating: / 5
Unlock Hip Flexor Tightness & Pain in 90 Seconds! In Bed.
Youtube Channel: https://www.youtube.com/user/physicaltherapyvideo
Website: https://bobandbrad.com/
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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All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
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Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you. Video Rating: / 5
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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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. Video Rating: / 5
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