3 Hip Flexor (Iliopsoas) Strengthening Exercises
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- Опубліковано 5 лют 2020
- 3 quick, simple, and easy to do exercises designed to improve strength and mobility within your hip flexor muscles (iliopsoas).
If you're sat down all day at work, your hip flexor's can become tight & weak due to underuse and from being in a prolonged state of flexion.
This tightness/weakness can often be a precursor to other problems, such as low back pain.
To combat this, movement & strengthening is needed. Try these 3 straightforward exercises to improve the strength & overall well-being of your hip flexors.
The only requirement (for 2 of the exercises) is a resistance band.
Give them a try and see how you benefit.
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This is how a video should be made. Simple and to the point. No lengthy descriptions.
Appreciated Darren!
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Damn this is legit life changing for some people! Hell yea
good exercises. Make the strong psoas and you can forget about hip pain.
love this video! why? it gets straight to the point! ty
To the point, thank you!
Could you share some exercises for stretching the hip flexors mate as my hip flexors are pretty strong but very tight
Good job 👍👍
Nice 👍 thank you 😊
Lord Jesus bless u in all your ways Halleluyah
Hi I am new here 😊 Great exercises, just what I need for my weak hip flexors👍😎
Great exercises !! I need to get my core really strong as been diagnosed with flat back syndrome, which has already affected my L5-S1 disc…
Why do you keep your neck slightly up when you do it on the ground?
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danke!!
Fo you have anything for quad strengthening?
Nyc
Good exercises but what is the recommended number, sets and frequency? Thanks
Hi Brendan very good question! I made this video quite a while back & didn't really go into much detail at the time, so apologies for that!
Here's what I'd typically recommend:
2-3 sets of 8-15 reps of each exercise (per side)
These exercises are of particular use for rehabilitative purposes, so I'd recommend performing them daily for 1-2 weeks, or until the pain/injury/discomfort you're experiencing subsides. At that point, you can look to reduce the frequency, perhaps only performing 1-2x per week or as when you feel the need.
Of course, on top of this I recommend regular (2-3x p/w) resistance training to build a stronger, more robust, and pain free body!
ho lo psoas infiammato, devo aspettare che si disinfiammi per eseguire questi esercizi?
Did you by any chance, make this at Tonbridge School???
Yes 😅I made this video while I was completing my PT course over there!
@@christianlawalpt fair, great video btw, do you think I should use the exercises daily
@@coperl4619 Here's what I'd typically recommend:
These exercises are mainly for rehab & early stage strengthening. I'd recommend performing them daily for 1-2 weeks, or until the pain/injury/discomfort you're experiencing subsides (2-3 sets of 12-20 reps - per side - of each exercise)
From there, you can reduce the frequency, perhaps only performing 1-2x per week or as and when you feel the need.
On top of this, regular resistance training 2-3x per week 👍
does that specific size band have a name, I'd like to buy one
If you just search 'mini resistance band' you'll be sorted man
@@christianlawalpt thank you
Will this help with back pain
Potentially! The psoas major muscle (one of the hip flexors) does originate on the lower aspects of the spine, meaning that it can sometimes be implicated in low back pain.
But, to be honest with you Gerry, back pain is such a multi-faceted & complex issue, so there's no way I can objectively tell you if it will or won't help you with your situation.
How many reps pee day
Hi - here's what I'd typically recommend:
2-3 sets of 10-20 reps of each exercise (per side)
These exercises are mainly for rehab purposes, so I'd recommend performing them daily for 1-2 weeks, or until the pain/injury/discomfort you're experiencing lessens & you start to feel more confident in your body's capacity.
Then, it's a case of incorporating resistance training (2-4x per week) so that you can start to build strength & reduce your chance of injury/pain moving forward
One of the most neglected sprinting muscles.
I’m guess these are things I SHOULDN’T be doing if I have tight hip flexors?
If you have tight hip flexors then strengthening them (particularly in their lengthened range) can actually be very beneficial.
This is an old video & the exercises included focus mostly on strengthening at a shortened range, which holds value, but isn't the full picture.
My advice would be to strengthen your hip flexors in a lengthened position, work on your hip extension (e.g. hip thrusts), & potentially even do some passive stretching (e.g. a couch stretch/hip flexor stretch) with some slow controlled breathing.