Archive for the tag: Stretch

How To Stretch Tight Hip Flexors [IMMEDIATE RELIEF!]

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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.

THE BEST STRETCHES FOR TIGHT HIP FLEXORS

SELF MOBILIZATION TECHNIQUE
TALL KNEEL STRETCH ILLIOPSOAS
TALL KNEEL STRETCH RECTUS FEMORIS
DYNAMIC LUNGE STRETCH ILLIOPSOAS
DYNAMIC SPLIT SQUAT STRETCH RECTUS

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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.
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10 Minute Hip Flexor Stretch Workout

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⭐️ 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.
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Banded Hip Flexor Stretch | Movement Demo

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Coach Carleigh demonstrates the Banded Hip Flexor stretch using an upright and a resistance band.
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Dynamic Stretch Hip Flexors

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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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Hip Flexor Band Stretch

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Hip Flexor Band Stretch

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Hip Flexor Stretch – Free Up Hips & Reduce Lower Back Pain

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Hip Flexor Stretch - Free Up Hips & Reduce Lower Back Pain

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.

How To Stretch Your Hips- Essential If You Have Low Back Pain

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The Precision Wellbeing Group is a multi-disciplinary health & wellbeing clinic based in North Finchley, London, specialising in Injuries, Chronic Health Conditions and Weight Management.

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.
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Exercises to prevent back pain: standing hip flexor stretch

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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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Kneeling Hip Flexor Stretch – For Low Back Pain Relief

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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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Nothing posted on this channel is medical advice or a substitute for advice from your physician or healthcare provider. Always contact your physician or other healthcare provider with any questions about a medical condition or your personal health. You may read the full disclaimer here: https://backintelligence.com/youtube-disclaimer/
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Hip Flexor Stretch for Lower Back Pain

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.

Personal trainers, athletic trainers, fitness professionals, physiotherapists, chiropractors, physical therapists, Pilates instructors, yoga instructors and massage therapists who have completed this CEC-approved course in corrective exercise are highly sought-after for the assessment skills and corrective exercise techniques that enable them to help people who suffer from back pain, neck pain, shoulder pain, knee pain and foot pain become pain free so that they can get back to all those activities they love.

Learn more about The BioMechanics Method: https://www.thebiomechanicsmethod.com/

Ultimate hip flexor and quad stretch for back pain and hip pain

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Hip pain or back pain? This simple hip flexor and quad stretch is crazy effective and can help relieve your hip and back pain.

Hip flexor program (by our friends at GotROM): http://bit.ly/rom4flexors

The Back Pain Fix: https://uprighthealth.com/backfix

Articles and programs for your hips: http://uprighthealth.com/hip-help

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ABOUT THIS VIDEO
In this video Matt explains how to do a hip flexor and quad stretch to help you with hip and back pain. If you want to improve hip mobility, loosen your quads, or stretch your hip flexors, you’ll want to watch this video the whole way through. You will learn how to improve hip extension…and you can even learn how to improve hip internal and external rotation with this hip stretch.
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