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Developing the hip flexors is essential for a lot of sports. Strong and powerful hip flexors help with kicking, punting, sprinting, and jumping.
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In episodes 438, 439, and 476, and 489 we’ve discussed how to train the hip flexors in a variety of ways. This variation has it’s benefits…
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✔️single limb stance stability demand
✔️Power
✔️Speed
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⚠️Regressions
1️⃣ Try it without the band
2️⃣ Try episodes 438 & 439
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🚦Progressions
Add a quick hop between changing feet
Fast high knees in place
Tuck jumps
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📝Parameters
Try this at the end of your workout for 3-4 sets of 40s on, 20s off.
‼️Remember‼️ Quality – Quantity
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice.
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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
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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Many trainees get tight hip flexors due to lifting.
In this video we created with Squat University, we want to suggest a way to address this issue.
First, we will learn the correct stretch technique for the hip flexors.
Then, we will present a strengthening exercise that might help release these muscles.
Try these two on your next training sessions, it might give you the relief you need.
For more exercises with full anatomical analysis and common mistakes to avoid, try our Strenth Training app on all devices.
Our goal is to explain in simple terms some complex subjects of the human body and make it easier for you to understand.
As a result, you will understand better, train better, and reduce the risk of injuries!
Thanks to Dr. Aaron Horschig from Squat University for the video
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For more videos, be sure to subscribe to our channel here on YouTube at the link below and don’t forget to turn on notifications so you never miss one.
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A Better Way To Warm-Up The Hip Flexors & Obliques – Warm-up Advice
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Bored of static hip flexor stretching⁉️Looking for a better way to warm up your hip flexors and obliques⁉️
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Check out this dynamic stretch and eccentric exercise you should add to your warm-up targeting your hip flexors and obliques. The hip flexors include the psoas major, psoas minor, iliacus, and the rectus femoris. The rectus femoris is unique as it crosses 2️⃣joints whereas the other hip flexors only cross 1️⃣joint. In order to stretch the rectus femoris, not only does the hip have to extend, but the knee needs to flex as well.
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The other 1️⃣ joint hip flexors, specifically the psoas, is not only stretched with hip extension, but also contralateral trunk side-bend. The psoas group originates on the ipsilateral L1-L4 lumbar vertebrae and the last thoracic vertebrae, thus contralateral side-bend contributes to stretching the muscle group.
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Due to muscle orientation, the external obliques contribute to posterior pelvic tilt. The second movement on the right-hand side is a nice eccentric exercise targeting not only the 1️⃣joint hip flexors, but also the obliques. This is an excellent warm-up movement to practice resisting anterior pelvic tilt with hip extension.
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Try out both movements prior to your next training session instead of static hip flexor stretching and reap the benefits 👍🏻👌🏻Perform 10x on each side for movement 1️⃣ and 2 sets of 10 for movement 2️⃣ Tag a friend, classmate, or training partner that needs this warm-up‼️ #hipflexors #hips
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The Prehab Guys: Optimizing human movement and performance, promoting longevity, and keeping your movement system in tune one post at a time. Instilling new meaning into #physicaltherapy. Follow us on IG, Facebook, YouTube, Twitter, and make sure to visit www.ThePrehabGuys.com. The information provided is not medical advice.
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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
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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