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Do the hip flexors cause back pain? Is it the only cause of back pain? Matt and Josh share a story of client who had persistent back pain despite many different attempts to cure it.
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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.
Tight hip flexors can lead to back pain and poor ab development. The movement described in this video deactivates the hip flexors and allows for optimal ab development and alleviation of back pain.
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To do this exercise, find a prop to put your heels up. Lay your back on the floor and put heels on the bench. We are going to take advantage of a phenomenon known as “Reciprocal Inhibition” which sums up to when one muscle is flexed, the muscle on the opposite side tends to relax.
To begin hover your back off the floor and squeeze your glutes. Imagine that you are pulling your upper thighs in, to create inward tension. With glutes squeezed, maintain this squeeze, and do a crunch. At first it will feel weird but continue to reach forward and preform a crunch. This is a slow correctional exercise, so 2 seconds up, 2 second hold, 2 seconds down. Breath out on the way up, and inhale on the way down.
You know you are doing this right if you feel it in your glutes and your abdominals. Make sure to raise your glutes throughout the entirety of the exercise, and maintain hips of the ground.
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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
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In this video Ashley shows you his favourite ways to stretch your hips. Tight hips are very common in people with lower back pain. By reducing the inflexibility in your hips this will also help reduce the tension in your lower back.
Give these a try and let us know how you get on with them. Video Rating: / 5
Dr Ozello’s Sports Medicine Report: Low Back Pain: Contributing Factor: Hip Flexors Muscle Tightness (AKA Hypertonicity)
***Disclaimer: Viewing this video does not take the place of seeing a medical professional or working with a fitness professional. Please visit a medical professional for evaluation, diagnosis and treatment. Please work with a fitness professional to learn proper exercise technique and to develop a proper training program. Never perform an exercise that elicits or intensifies symptoms. If an exercise elicits or intensifies symptoms, stop immediately and use a viable substitute.
Low Back Pain (LBP) is one of the common health problems worldwide. It affects approximately 80% of people at some stage in their lifetimes.
LBP is a major cause of disability.
The primary hip flexor muscle is the iliopsoas muscle. It is a combination of the psoas major and iliacus muscles. The powerful psoas major muscle originates on the side of several vertebrae in the lower back and runs inferior to the femur. The iliacus muscle originates on the front of the pelvis. These two strong muscles combine and then attach to the lesser trochanter of the femur (Located on the proximal medial aspect of the femur.)
The hip flexor muscles contract to raise the anterior thigh toward the chest. This motion is called hip flexion.
Psoas Major:
Origin: Transverse processes of T12-L5, anteromedial aspect of all the lumbar discs and adjoining vertebral bodies except the L5/S1 disc.
Insertion: Lesser Trochanter of the Femur. Shares a common insertion with the Iliacus.
Innervation: Lumbar Plexus via anterior branches of L1-L3.
Actions: Hip flexion.
Iliopsoas: The psoas major unites with the iliacus at the level of the inguinal ligament.
Crosses the hip joint and inserts on the lesser trochanter of the femur.
Proper static stretching will reduce muscle tension, increase flexibility and improve joint motion. The best static stretches for the hip flexors are the standing quadriceps stretch and the kneeling hip flexor stretch.
Standing Quadriceps Stretch: Stand up straight and support yourself by holding a stable structure. Reach backward with your left hand and grab your left ankle. Pull your left heel toward your buttocks, then slowly pull your thigh backwards. Find a comfortable position where you feel a light stretch in your hip flexor and hold it. Then perform the same stretch for the opposite leg. Next, use your right arm to stretch the left leg. Using your opposite hand helps to stretch the hip flexor muscles at a slightly different angle.
Kneeling Hip Flexor Stretch: Kneel down on one knee. If needed you can place one hand on a sturdy chair or exercise bench. The front hip and knee should be flexed to ninety degrees with the foot flat on the floor. Hold your spine straight and keep your neck in line with your spine. Exhale and slowly slide your upper body forward until you feel a light stretch in the hip flexor of the back leg. Reach upward with the arm of the side being stretched. Slowly bend to the opposite side. This increases the hip flexor stretch. Hold a comfortable stretch.
Perform static stretches for the hip flexors to decrease muscle tension and improve flexibility. Help prevent and manage hip flexor and quadriceps strains with proper stretching technique.
When lying supine or lying on your side place the hip flexors in a position that reduces their pull on the bones which they connect. Place a pillow or specially made leg wedge under your knees when lying face up. A pillow or leg wedge under the knees will help bend the hips and knees. This position relaxes the hip flexors and reduces their pull on the spine, pelvis and hips.
When side-lying, bend your hips and knees and place a small pillow between your knees. The flexed hip & knee position decreases hip flexor muscle tension. Placing a small pillow or specially made leg separator between the knees reduces the pull on the lateral aspect of the thigh and hip.
Dr Donald A Ozello DC of Championship Chiropractic in Las Vegas, NV
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This is a great way to help stretch out your tight hips they may have effected your posture , lower back and even causing you pain . Do these at a comfortable intensity and try not to hurt yourself.
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5 Hip Flexor/Psoas Release Techniques | End Back Pain , Bad Posture , Tight Hips
5 Hip Flexor/Psoas Release Techniques | End Back Pain , Bad Posture , Tight Hips
5 Hip Flexor/Psoas Release Techniques | End Back Pain , Bad Posture , Tight Hips Video Rating: / 5
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.
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Follow-along stretching routine for tight hips and low back pain that you can do at home! Led by a physical therapist to improve mobility in your hips and alleviate tension in your back. Feel better in just 6 minutes as you follow along with me!
LINK TO JARED’S THICK EXERCISE MAT: https://amzn.to/3sXg86N
Your hips should be very mobile. In fact, they are the second-most mobile joint in your body (shoulder being number one). When we don’t move them regularly into their end-ranges of motion, they can become “tight” and limited in their movement.
Oftentimes this can result in pain and discomfort and leave one more susceptible to hip injury.
However in my professional experience the more-common effect from hip tightness is lower back pain. You see – when the hips aren’t moving the way that they should that lack of motion is compensated for in the lower back. The lower back should be a very stable structure and when it has to be more mobile for the hips, tightness, pain, and discomfort usually follow.
With that understanding – one of the best things that you can do to avoid lower back pain and hip tightness is to maintain your hip mobility through a variety of effective stretches. That’s exactly what I wanted to provide you with in this video!
These are 6 of the best exercises to increase your hip range of motion, decrease your lower back tightness, and help you to feel better. I’ll demonstrate the whole thing for you in follow-along format, so grab a spot on the floor and let’s get to work!
STRETCHING ROUTINE FOR TIGHT HIPS AND LOW BACK PAIN
1:30 SINGLE KNEE TO CHEST STRETCH
2:30 PIRIFORMIS STRETCH
3:30 HAMSTRING STRETCH
4:30 HIP ABDUCTOR STRETCH
5:30 HIP ADDUCTOR STRETCH
6:30 HIP FLEXOR STRETCH
I hope these exercises help you to alleviate tension and pain in your lower back and hips.
Please be sure to leave the video a THUMBS UP if you benefited from it and SUBSCRIBE to Tone and Tighten so you never miss a new video when I put one out.
⭐️ MORE HIP VIDEOS YOU MIGHT FIND BENEFICIAL ⭐️
➡️ 8 EXERCISES FOR STRONGER HIPS: https://youtu.be/TH7XujK_ubs
➡️ HOW TO TREAT HIP BURSITIS: https://youtu.be/10djgkzwsFk
➡️ BEST EXERCISES FOR HIP FLEXOR PAIN: https://youtu.be/zTPfzlZbtz8
“Famous” Physical Therapists Bob Schrupp and Brad Heineck present How to Unlock Your Hip Flexors. How to Tell if They are Tight. Unlocking your Hip Flexors can decrease back and hip pain.
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Brad’s Book “Martial Arts Manual: For Stretching, Strengthening, Prevention, and Treatment of Common Injuries” is also available on Kindle. https://www.amazon.com/Martial-Arts-Manual-Stretching-Strengthening-ebook/dp/B0722J3PZL/ref=sr_1_fkmr0_1?ie=UTF8&qid=1494292881&sr=8-1-fkmr0&keywords=brad+heineck+martial+arts
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Back pain is one of the most common reasons people see their doctor. Office workers are vulnerable to prolonged sitting, and thus one of the highest occupations to have complaints of spine discomfort and pain. A few simple exercises at your desk can help alleviate your pain.
Standing hip flexor stretch: This stretch is helpful to stretch the muscle group that becomes tight with prolonged sitting; these muscles have direct attachment to the front part of your spine and when this muscle group is tight, your back also can feel tight. This will assist in limbering up your spine and allowing you to stand taller and walk better.
If you’re in prolonged pain, you should consult your physician to discuss underlying problems or treatment concerns. Call the Comprehensive Spine Center at 614-293-2225 and learn more at http://go.osu.edu/CGS7.
Visit The Ohio State University Wexner Medical Center: https://wexnermedical.osu.edu/
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