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  • Writer's picturemmoses93

5 Exercises for Tight Hip Flexors

Your hip flexors are a group of muscles near the top of your thighs that are key players in moving your lower body. 

They let you to walk, kick, bend, and swivel your hips. 

But if your muscles are too tight or if you make a sudden movement, your hip flexors can stretch or tear.

A hip flexor strain can be mildly uncomfortable or so serious that you have trouble walking and have muscle spasms and lot of pain.

Tightness and pain in hip flexor muscles are often accompanied by tight hamstrings. Undue strain is put on the lower back causing pain there as well. In addition, tight flexors can result in an anterior pelvic tilt where the front of your pelvis is pulled forward from your spine and out of alignment. Lower back pain is one of the first symptoms.

Tight hip flexors affect your posture, affecting every part of your body from your head to your feet. Healthy hips and hip flexion are a vital part of a healthy body.

Issues with hip joint mobility can not only cause hip pain, but also affect the back and knee by changing the mechanics of how they move.

Over time, this strain on the hips, back, and neck can take its toll and you can experience chronic pain, tingling, numbness, loss of muscle strength, and limited range of mobility.

That why it’s important to stretch your hip flexors every day if you work in an office or run regularly. These hip flexor exercises will help relieve tightness, and support your fitness journey; you can tailor each one to match how deep a stretch you can comfortably reach..

Pigeon Stretch

Also known as pigeon pose, this is an advanced stretch for hip flexors. It is a difficult static stretch, so be careful not to over-do and cause injury.

Start with your hands and knees on your yoga mat, bend your left knee and bring your left ankle to your right hand. Your knee should be aligned between your hands if possible. Slide your right leg straight back, keeping your hips in line with your wrists. Inhale, lift your chest to lengthen your spine. Hold for a few deep breaths and switch legs.

Head-to-Knee Stretch

  1. Begin seated with your back straight and your legs out in front of you.

  2. Bend your left toes outward and bend your knee to bring your left foot to the inside of your right thigh.

  3. Draw your bum away from your sit bones.

  4. Tilt your pelvis inward to straighten your back.

  5. Place your arms above your head and exhale while bending at the hips to bring your chest towards your leg.

  6. Rest your hand on your ankle, shin, or foot. Hold for a few breaths and repeat on the other side.

Spider-Man Stretch

  1. Start by sitting tall on your knees.

  2. Bring your right knee forward, bending at the hips. Your left knee and toes should be touching the floor.

  3. Step forward with your front foot and bring both hands to the ground beside it.

  4. Relax your back leg, bring your left knee to the ground.

  5. Hold for a few breaths as you drive your left hip towards the ground. Hold for a few breaths. Bring your right hand to the right of your right foot and shift your weight to sit on your left thigh. Your right leg should straighten out as you do so.

  6. Hold for a few breaths.

  7. Return to the main position and twist your chest towards your right knee. Hold for a few breaths.

  8. If you’d like, repeat the motion twisting away from your knee. Return to the starting position and repeat on the other side.

Happy Baby Yoga Pose

  1. Lie on your mat and pull your knees to your chest.

  2. Place your hands on outsides of your feet, opening your knees and hips wide.

  3. Press your feet into hands while simultaneously pulling down on your feet to create resistance.

  4. Breathe deeply and hold for 30 seconds or so.

Frog Pose

If your knees or ankles are a problem, skip this one.

  1. Get down on all fours, with your palms on the floor and your knees on a yoga mat.

  2. Slowly widen your knees until you feel a comfortable stretch in your inner thighs, keeping the inside of each calf and foot in contact with the floor.  

  3. Make sure to keep your ankles in line with your knees and flex your toes.

  4. Lower down to your forearms and keep your back straight.

  5. Look forward.Hold for 30 seconds. breathing deeply.

Interested in a fitness/wellness consultation, have some questions about your current fitness program in relation to your goals or would like to join any of my groups online (Facebook)? Feel free to contact me and I'd be happy to answer any questions you may have:).


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