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Best Stretches for Tight Hip Flexors

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The hip flexors are a group of five muscles that connect the femur (or thigh bone) to the pelvis, they are located near the top of your thighs that are key players in moving your lower body.

They are responsible for walking, kicking, bending, and swiveling your hips. Movement, your hip flexors can stretch or tear. A hip flexor strain can be mildly uncomfortable or so severe that you have trouble walking

Tight hip flexors probably aren’t caused solely by sitting, heavy lifting, or lack of stretching.

Causes for hip tightness⠀
➡Sedentary lifestyle ⠀
➡Standing after long periods of sitting ⠀
➡After performing lower-body work⠀
➡Sleeping all night on the same side of the body ⠀
➡Postural habits ⠀

Stretching can help reduce hip flexor tightness, but not by making you more flexible.

But Ultimately, strengthening your hip flexors may reduce tightness.

Fair Test for Piriformis Tightness by @highfivehandtherapy

 Perform the FAIR test

  • The position of flexion, adduction, and internal rotation places a stretch on the piriformis muscle and, theoretically, compressing the sciatic nerve. 
  •  A positive test occurs when pain is produced in the sciatic/gluteal area. 
  • Due to the position of the test, pain may produce in the anterior thigh as well as a result of femoral acetabular impingement, so be sure to ask where the patient is feeling pain!

PRE-SQUAT MOBILITY DRILLS by @drcaseychiro

 

 Here are some mobility drills you can perform before a leg day to warm up the body and activate the muscles you want to work.⠀

1. Banded Monster Walks ⠀
* Place the band around your ankles.⠀
* Stand with your feet hip-width apart. Bend your knees a few inches and hinge forward at the hips, keeping your abs engaged and glutes tight.⠀

2. Goblet Squats⠀
* Stand with your legs wide, toes pointed outwards⠀
* Squat down, ensuring your knees stay outward⠀
* You may hold a weight for an extra challenge⠀

3. Hip Shifters ⠀
* In a kneeling position, extend one leg to the side of your body⠀
* Rock side to side, keeping your hips facing forward ⠀

4. Isolated Hip Openers⠀
* Start by facing a wall or supportive structure⠀
* Keep your right foot on the ground, with a slight bend at the knee⠀
* Lift your left foot off the ground, behind you⠀
* Rotate that left knee to the left side, then bring it back to center ⠀

5. Split squat stretch ⠀
* Prop your back foot on an elevated surface ⠀
* Descend, lowering your hips toward the ground⠀
* Keeping your back tight and chest up, push off of the ground with your front foot, reversing the same path you took on the descent.⠀

6. Hip Band Squats⠀
* Perform a traditional body weight squat, keeping tension on the band⠀

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90/90 Stretch by @how2move

 

 

  •  Getting comfy in the 90/90 position does wonder for overall hip health
  • The added bonus of some internal rotation whilst also being able to get a deep stretch on your Piriformis is awesome 
  • Give this a go and use the variants to make it easier or harder depending on what you can manage 

Remember this shouldn’t be painful, so stop if it hurts 

  • American Heart Association: “Hip strengthening might ease the pain of clogged leg arteries.”
  •  American College of Sports Medicine: “Improving Your Flexibility and Balance.”
  • American Academy of Orthopaedic Surgeons: “Hip Strains.”
  • University of Iowa Stead Family Children’s Hospital: “Hip Flexor Strain.”
  • American Council on Exercise: “Supine Hip Flexor Stretch.”

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