What Are Your Hip Flexors?
To understand how to correct the problem of tight hip flexors, we need to understand their anatomy. This group of muscles along the front of your upper thigh is comprised of the:
Iliacus
Psoas major
Rectus femoris
Sartorius
The primary hip flexor muscles are the iliacus and psoas major. These deep core muscles join forces to flex and stabilize your hip, pulling your thigh towards your torso when you walk, run, sit, or stand. The rectus femoris is involved with hip flexion and knee extension. The sartorius runs from your hip bone to your inner knee and plays a role in flexing and externally rotating the hip while flexing the knee.
What Causes Tight Hip Flexors?
Do you find your hip flexors constantly screaming at you, especially after a long day in a chair? You don’t have to be sitting all day to deal with hip flexor issues. Certain athletes who are consistently using their hip flexors to lift their legs, such as runners and bikers, may also experience difficulties with these muscles.
Tight hip flexors cause challenges with rotating the pelvis, which can ultimately cause knee aches, back pain, and more.
Weakness in critical muscles can further complicate the issue. One of the first steps to relieve hip flexor pain is to strengthen these muscle groups:
Core
Glutes
Piriformis
Hamstrings
Weakness in these muscles can force the hip flexors to take too much of the load of stabilizing the spine and pelvis, resulting in pain!
Stretches for Tight Hip Flexors
When rehabbing your hip flexors, it’s essential that you build in strengthening exercises to keep your glutes, core, and piriformis in good condition. This will grow the strength and mobility of your hips.
It’s also important to target the hip flexors with stretches that help release trigger points in the connective tissue.
Tip: Set a reminder on your phone every 45 minutes to walk around or perform the following stretches to prevent or relieve tightness.
Half-Kneeling Hip Flexor Stretch
Start in a kneeling position. Bring your right leg in front of you so your knee is at a 90-degree angle, your foot is flat on the floor, and your thigh is parallel to the ground.
Keep your left knee on the floor, ensuring that your shin is in line with your hip.
With your hands on your hips, gently contract your glutes so your pelvis is slightly tucked.
With your lower back in a neutral position and your pelvis tucked, slowly shift your weight forward so you feel a stretch through your left thigh and groin. Make sure your hips stay square.
For a more intense stretch, lift your legs overhead without changing the position of your spine.
Hold it for several seconds, release, and repeat 10 times.
Complete the same steps on the other side.
90/90 Stretch
Start on the floor with your right leg in front of you so your knee is bent at a 90-degree angle, your shin is pointing forward, and the bottom of your foot is facing directly to the left.
Extend your left leg to the side and bend your knee so your foot is facing the wall behind you.
Square your shoulders to the front with your back straight.
Visualize sinking both hips evenly into the floor. If this feels too intense, try sitting on a yoga block or pillow.
To deepen the stretch, lean your chest forward without collapsing your back.
Hold for 30-60 seconds and repeat on the other side.
Supine Hip Flexor Stretch
Lie on your back on the right edge of your bed with both legs extended.
Draw your left knee bent towards you so your foot is flat on the bed. Allow your right leg to fall off the bed while maintaining a flat back.
Bend your right knee back as far as you can to feel a stretch along the front of your right thigh.
To deepen the stretch, grab the back of your left thigh to pull your knee toward your chest.
Hold for 30-60 seconds and repeat on the other side.
Side-Lying Hip Flexor Stretch
Begin lying on your left side with your knees bent in line with your hips so your shins and thighs create a 90-degree angle.
Slowly draw your right foot back to grab your ankle with your right hand.
While keeping your pelvis tucked under and not arching your back, gently pull your right foot further back. This stretch should be felt in the front of your hip and thigh on the right side.
Hold for 30-60 seconds and repeat on the other side.
Relieve Stress > 8 Relaxation Techniques to Release Stress & Tension
Loosen Up with Dynamic Fitness & Rehabilitation
Tight hip flexors can be incredibly uncomfortable and make it difficult to stay focused throughout your workday, whatever the task at hand may be. But you’re not doomed to suffer through the pain! With a bit of intentional time to step away from the desk or off the couch, you can prevent stiffness and rehabilitate your hip flexors.
Our experts at Dynamic Fitness and Rehabilitation are prepared to create a custom movement plan catered to your unique body and goals. We want to help you feel amazing, so schedule your evaluation today!
