Perhaps you’ve began seeing a variety of recommendations on needing to stretch otherwise you merely already know that you just hip flexors want some love. Both method right here we’re going to dive in to the problems they will create and among the finest hip flexor stretches to alleviate that tightness.

For those who’ve ever questioned in case your hip flexors are tight, there’s a robust likelihood they’re, particularly since so many people spend a great deal of our days sitting.

Working at a desk, sitting on the sofa, driving, and even biking are all actions that put our hip flexors in a shortened place and might result in tightness. There are different causes too, particularly for us runners.

Our hip flexors are an necessary muscle group since they’re a essential part to our physique’s skill to maneuver. Protecting them robust but versatile is necessary to wholesome motion patterns and our total consolation.

Maintain studying to be taught extra in regards to the hip flexors, know in case your hip flexors are tight or weak, the signs of tight hip flexors, and a few of my advisable stretches to assist.

What are the Hip Flexors?

Our hip flexors are made up of a bunch of muscle groups in and across the entrance of the hip which have the necessary job of serving to with our skill to flex our hip.

The first muscle groups of the hip flexors are the psoas and the iliacus, however different muscle groups embrace the pectineus, the sartorius, and the rectus femoris. The iliacus and the psoas each hook up with the entrance of the higher a part of the femur.

Each time you sit, stand, stroll, or run, all components of our hips are working, together with the hip flexors, the hip abductors, and the adductors. Along with serving to us do all the above, our hip flexors additionally assist us keep our posture, alignment, and stability.

Are My Hip Flexors Tight or Weak?

As a result of it may be simple to imagine our hip flexors are tight once they’re really weak, it’s necessary to be sure to know what the precise downside is earlier than you simply begin stretching to enhance your mobility.

One easy approach to decide in case your hip flexors are tight is called the Thomas Take a look at. The Thomas Take a look at is called after Dr. Hugh Owen Thomas and is used to find out the pliability of the hip flexor muscle groups.

To do the Thomas Take a look at, do the next. Sit on the sting of a desk or a mattress and lie again. Pull one knee into your chest and maintain, whereas reducing the opposite leg.

If the higher a part of your leg that’s lowered is parallel to the bottom with the knee bent at 90 levels, you’re hip flexors are in fine condition. If the higher a part of your lowered leg can’t lay parallel to the bottom, your hip flexors are probably tight.

Generally your Thomas check might be regular however you would possibly nonetheless really feel tightness in your hip flexors. This might be brought on by weak point in your core as a result of the iliacus and psoas connect to the pelvis and lumbar backbone. You must as an alternative concentrate on bettering your core stability relatively than stretching the hip flexors.

For those who suppose you’ve got weak hip flexors, try my article on strengthen your hip flexors (insert hyperlink).

What Are Signs of Tight Hip Flexors?

Past the Thomas Take a look at to find out when you’ve got tight hip flexors, there are additionally some signs to concentrate on that may also be clues.

You probably have decrease again ache, hip ache, weak glutes, knee ache, and also you’re having bother with day-after-day actions or your working efficiency isn’t as much as par with what it usually is, you might be coping with tight hip flexors.

Persistent Discomfort or Ache within the Hip Area: One indicator of tight hip flexors is persistent discomfort or ache within the entrance of the hip joint. This discomfort could manifest as a uninteresting ache or a sharper ache throughout or after working.

Moreover, you might merely discover extra fatigue within the hip as a result of muscle groups are being overworked.

Diminished Vary of Movement: Tight hip flexors can restrict your skill to maneuver your legs freely. For those who discover a decreased vary of movement in your hips, significantly when lifting your knees or extending your legs backward, it might be an indication of tightness.

Decrease Again Ache: The hip flexor muscle groups are linked to the decrease backbone, and once they’re tight, they will pull on the decrease again, resulting in discomfort and stiffness.

Ache Whereas Sitting for Extended Intervals: For those who expertise discomfort or ache within the hip and groin space whereas sitting for prolonged intervals, reminiscent of at work or throughout lengthy automobile rides, it might be a results of tight hip flexors.

7 Stretches for Tight Hip Flexors

So for those who’ve decided you’ve got tight hip flexors, it’s time to begin including some hip flexor stretches into your restoration routine.

Beneath are a few of my favourite stretches that focus on our hip flexors. You don’t must do all of them. Decide a pair and decide to doing them persistently as a part of your stretching and restoration efforts.

Keep in mind, earlier than heading out for a run you need to be doing dynamic actions that assist heat your muscle groups up, together with your hip flexors. The next stretches are all static and needs to be performed post-workout or at different instances if you’re specializing in restoration.

I created a brief video demo of the actions to go together with the descriptions under!

#1 Half-Kneeling Hip Flexor Stretch

It is a nice stretch that you could be see your self progress with over time as you acquire flexibility.

Begin by kneeling on the ground along with your proper leg in entrance of you along with your knee bent at 90-degrees. Your foot needs to be flat on the ground too.

Your left knee needs to be on the ground along with your left shin immediately behind you. Be sure that it’s not angling out to 1 facet or the opposite. Your left hip needs to be over your left knee so that you begin in a impartial place.

First, take into consideration tightening your glutes. This may assist deliver your pelvis into a pleasant aligned place. From there lean ahead till you’re feeling a stretch in your left hip, thigh and groin.

To advance this, attain your left arm overhead and to the appropriate. Maintain this stretch for a minimum of 30 seconds, however longer is best. Repeat on the appropriate facet.

#2 Aspect Hip Flexor Stretch

Begin this stretch by mendacity in your proper facet along with your knees bent. They need to be barely out in entrance of your physique.

Transfer your left foot again such as you’re going to do a quad stretch and seize it along with your left hand. Your left knee ought to now be straight down out of your hip.

Ensure you preserve your pelvis tucked, don’t arch your again. This could present a pleasant stretch to your quads and your hip flexor on the left facet.

Maintain for a minimum of 30 seconds and repeat in your proper facet.

#3 Low Lunge

Just like the primary stretch on this record, the low lunge takes it a bit deeper and can work in to extra mobility.

Get right into a low lunge place along with your left foot ahead flat on the ground and your proper leg prolonged behind you. Begin along with your arms on both facet of your ahead left foot.

Carry one or each arms overhead as you carry your higher physique. You must really feel a pleasant stretch in your proper hip flexor. To advance this for a deeper stretch, lean away from the hip your stretching.

Maintain for a minimum of 30 seconds and repeat on the opposite facet.

#4 Pigeon Pose

The pigeon submit is such an ideal all-around stretch for the hips.

To do that stretch, begin in downward dealing with canine and convey your proper knee ahead, bending your knee and reducing your proper glute to the bottom. How far you are able to do this actually is determined by your flexibility.

You possibly can preserve your higher physique upright or to extend the stretch, decrease your higher physique over your bent knee.

Maintain for a minimum of 30 seconds, return to downward canine and repeat on the left facet.

#5 Standing Lunge Stretch

Someplace the place you may get on the bottom comfortably? No worries, the standing lunge stretch is ideal for these instances.

Step right into a slight lunge along with your proper foot ahead. The heels of each ft ought to be capable of be flat on the bottom. If not, step your ft somewhat nearer collectively.

Bend your proper knee driving it ahead towards your toes whereas taking a slight lean again along with your torso. Don’t over do it, simply lean sufficient to the place you’re feeling a stretch in your hip flexor.

Maintain for 30 seconds or extra and repeat with the left leg ahead.

#6 Butterfly Stretch

That is one other good stretch that you are able to do nearly anyplace, together with when you’re watching TV.

Sit on the ground and convey the soles of your ft collectively. Maintain onto your ankles. Lots of people maintain onto their ft however find yourself pulling them upward, which we don’t need to do.

Let your knees loosen up towards the ground. Sitting up good and tall, use your elbows to softly press your knees towards the ground. You may also bend ahead and attain out in entrance of you for a deeper stretch.

Like all of the others, maintain for a minimum of 30 seconds.

#7 Deep Squat

It is a nice throughout hip mobility stretch, however positively hits our hip flexor muscle groups too.

Begin along with your ft a bit wider than hip width aside and your toes pointed barely outwards.

Protecting each ft flat on the ground, slowly decrease right into a squat along with your core engaged. You need to attempt to preserve your torso upright, however a slight lean ahead is okay.

Use your elbows to press in opposition to the within of your thighs/knees and gently push outwards. You must really feel a pleasant stretch within the inside thigh, your hips and glutes.

Maintain for 30 seconds or extra.

Whereas there are lots of hip flexor stretches, I hope you’ll discover a couple on this record that assist you to and you can incorporate into your stretching routine. Don’t neglect the remainder of your physique. Our shoulders, backs, glutes, quads, hamstrings, and calves all want some love too.

Searching for extra to enhance your runs?

Different methods to attach with Amanda
Instagram Every day Enjoyable: RunToTheFinish

Fb Group Chatter: RunToTheFinish

Signal As much as Obtain a Weekly E-newsletter with Prime Working Ideas and Laughs