3 Of The Best Hip Flexor Stretches For Tight Hips
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- Опубліковано 15 чер 2024
- If you're dealing with hip pain, tight hips or hip flexibility issues, then these hip flexor stretches are for you!
These three hip flexor stretches are a great way to improve your flexibility and relieve hip pain. Try them out and see how they help you! After trying these stretches, you'll be able to enjoy your life and your hips much more!
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To work with us, contact us using this link bit.ly/3zCBnzZ or call us 714-502-4243. We have online programs, virtual and in-person options.
Costa Mesa, CA www.p2sportscare.com
#BestHipFlexorStretches #tighthips #california
[Performance Place website low back article excerpt] Hip flexor pain can wreak havoc on your love for running. Many of us run for weight loss or because it’s something we feel we “need to do” to be healthy. But not Julie. She simply loved the act of running!
A 10-minute marathon runner in her mid-40s, Julie would typically run five days per week. Some days she would run in track groups, rising to the challenge when her friends motivated her to get faster. Other times, she relished the solitude of solo runs.
Running was Julie’s “fix.” So when a cluster of symptoms started keeping her from doing what she loved, she knew she needed to take action. She came to Performance Place® Sports Care after seven months of unsuccessful attempts at treating the pain. I knew a detailed examination and proper guidance on how to decrease her symptoms would get her on the right track.
How It All Started
About 10 months ago, Julie began to notice hip flexor and sit bone pain when she ran. Since she didn’t do anything to create it, she thought it would go away on its own-just like most of her minor running-related issues had in the past.
But this time was different.
Soon, her hip flexor and sit bone were starting to ache at the very first step of her morning run, causing her pain for the entire duration. Her sit bone region would feel aggravated all day, especially exacerbated when she sat for long periods of time at work. The pain weighed on Julie’s mind. She wondered what she could do to make it go away.
When Julie couldn’t stand the aching any longer, she decided to take a break from running for a few days. Her hip flexor pain stopped, so she made the difficult decision of not running for two weeks.
Although it was painful to give up running, she hoped the pause would give the condition time to improve. And it did-until she hit the track again.
Just one minute into Julie’s first run in weeks, the pain surged back in full force. Frustrated, she decided to seek help.
What Didn’t Work
Julie started by exploring the typical healthcare route. But she quickly became irritated when her primary care doctor suggested rest and over-the-counter anti-inflammatory medications. She had already tried rest, to no avail, and she didn’t like the idea of medication. Her doctors thought she could have a labral tear in her hip, hip impingement or hip arthritis.
Unsatisfied, Julie searched for a better solution.
Her next stop was to see a physical therapist who was highly recommended by one of her friends. Physical therapy was covered by Julie’s insurance, minus deductible and copay, so she decided to give it a try.
Under her physical therapist’s guidance, Julie tried to remedy her problems with a daily 15-minute routine consisting of stretching, glute strengthening and hip mobility drills. As her inpatient care, she received tool-assisted soft tissue work. But despite two months of diligently following this plan, her sit bone was still tender while sitting at work. And she still hadn’t returned to running.
Frustrated by the lack of progress, Julie continued searching for a real solution.
Next, she visited a chiropractor suggested by a friend whose sciatica and hip pain had improved under his care. Julie received adjustments and soft tissue work two times per week, which was covered partially by her insurance. But after three months, she saw little improvement.
Good stuff! This channel is great
Welcome aboard! Thank you!
I love the instructions you give. It was so helpful. Thanks!
Glad you liked it!
Thanks Doctor😇✅👍
:)
This definitely helped, especially the first one.
nice
Thank you for the tip!!!! The second workout worked!! 🎉🎉🎉🎉🎉
Glad you liked the video. Check out our hip ebook that covers in more detail about the hidden contributing areas of the body that could lead to flare ups. www.p2sportscare.com/ebooks/
Thank you, been doing these and they have helped a lot with my hip impingement too along with strengthening exercises 😊
Glad you like them! I think you'd get a lot of info from the webinar we have about the groin. Did you see it in the video description? bit.ly/3whQi2P
Thank you so much 🫶🫶🫶
You're welcome 😊
I’m so glad I came across this video!
I lift weights 4-5 days a week. My hip flexors have been extremely tight to the point where it hurts to sit down.
I felt the best stretch with the first stretch, especially after I elevated my foot. I’ll be doing these everyday!!!
So cool. If you liked this video you would like the on-demand webinar video we have on our site about “Hip and Groin Discomfort - 3 Categories of Diagnosis” Search for it on our webinar page here. www.p2sportscare.com/webinars/
I'm SOOO thankful for the tip on how to be able to do the most common stretch without hurting my lower back! I've never been able to to that stretch cause it hurts my lower back too much, but by tightening my core and buttock it doesn't hurt at all! THANK YOU!
:) reach out if you'd like some customized exercises like this that work better for you bit.ly/3zBEyYJ Just reference this conversation.
Thanks very much! I've been getting some bad hip tightness with a combination of gym and sports. This has really helped :))
Glad you liked it! Make sure to subscribe for more videos just like this to come.
Tried them and they work wonders! Great content, thank you. Regards, ciao from Slovenia
Nice! Would you be interested in working with us to create a custom program for the hip flexor? email us info@p2sportscare.com
Thanks for sharing. Looking forward to trying these routines out to see which works best for me.
Hope you enjoy!
#1 worked gret for me. I started training Muay Thai recently and turning over my hips on kicks has been difficult because my hip flexorsare always so tight. Thank you!
Glad to hear it. Know it will come back as this stretch is just a way to modify pain in the moment. Part 2 of recovery needs customization. Reach out if you want some direction on how to really recover from it. Contact us through this form and we can chat after privately bit.ly/3zBEyYJ
I like to use the first one
Nice!
She is beautiful 😍 ❤
Thanks
This helped me get a proper stretch, thanks!
I have a very arched lower back (I think it’s called ‘hyper lordosis’?) and having looked around, it appears it may be that my hip flexors need stretching out.
Thanks! Just wondering why you think the hip flexor needs to be stretched?
@@Performance-Place-chiropractor just because I’ve been looking around for causes that I could actually do something about first, so that I can try them and then if they don’t work, I can start the process of seeing the doctor, armed with the knowledge that at least what I’ve tried so far, hasn’t worked.
What I’ve found online from various sources, is one possibility is that the hip flexors could be tight and they’re pulling my mid section (forgive the lack of technical terminology!) down which is in turn, pulling my lower spine further forward than its neutral position.
If I lay flat, you can slide your arm under the space below my lower spine, but if I bend my legs (as if to start doing sit-ups), that lowers my lower spine down to the floor because it’s allowing my hip flexors to relax and not be constantly pulling everything in that direction. Which then relieves the pressure and pain I get in that area when I lay on my back (also resting my legs on a cushion).
I’ve also tried the test of lying flat on my back on a surface higher than the ground, holding one knee to my chest and seeing if the other leg will freely drop a certain distance, then if it doesn’t (which it doesn’t), straighten that loose leg and seeing if it still doesn’t drop (which it doesn’t) which apparently indicates tight hip flexors.
Got it. Apologies in advance for grammar errors.
Seems there is a lot of that information out there. It's based upon the lower cross model and Janda work which has some merit but as general observation, but correction of the posture tends to require more than isolation of elongating a certain muscle. Muscles work in unison, called co-contraction which allows for neutral pelvis positions and resiliency within the posture so the posture does not deviate too much as you go through movements, such as the tests you mentioned. Just food for thought.
Thanks for sharing your thoughts on the hip flexor. I find a lot of people believe the hip flexor is the problem for a lot of hip, groin and lower back issues and I'm always wondering why this belief is so common. Your input helps with some of the content from my hip diagnosis and treatment book releasing soon.
In the meantime, this audio may help you find some answer www.p2sportscare.com/product/daily-habit-changes-hip-groin-recovery/
I like your hair style 😍
thanks
First one!
Been having pain on my left side of my lower back and figured the pain is coming from the groin area. Tried the windshield wipers stretch and thats when l was certain its coming directly from the hip flexors not my back. I always used to do the first stretch but without the booty squeeze and OMG this is a game changer! After doing few reps l went straight to windshield wipers and the pain is gone! Thank you so much, theres a reason why l always go straight to your page when lm feeling pain haha keep it up guys you rock! 👏🏼❤️
Also do you have any standing stretches for hip flexors that actually work? It will be so helpful for long office hours.
We do but we need to see how you are moving first. The youtube videos are just examples of things that could work but don't aways. If it doesnt stick then we need to use another advanced approach. Are you pen to working with me directly?
Wish my chiropractor looked like you 😂
Great exercises though 👏 the second to last stretch works great. I even raise my opposite hand to get a complete stretch.
Nice
What exercises are good for the leg forward mobility?
We have a lot of these on our channel. Sub and use the search bar
😍
:)
Hi guys....I follow all your videos and I've subscribed....you are very informative and funny!..Im from Ireland .. unfortunately I'll not be able to visit the office ...can you help?.I've been having huge problems with my right hip. Originally I had a sore knee...which about 6 mths ago started to feel sore up on the front of my hip....to the extent that I am now off work and on a crutch. The hospital said moderate hip arthritis...an x-ray was done....but I haven't had an MRI. I've been having physio and doing exercises and following yours also ..but seems to be worse. The one thing that stood out for me was some of your tests for hip flexors. I cannot walk as I cannot bend my knee with the pain in my groin. When I use an exercise band to lift the leg the pain is almost non existent. Some popping and crunching but no pain. I have atrophy in that leg as I haven't been using it....but should I be trying to build it up...or as you say should I leave it alone with no exercises to see if it settles down?...my hip is sore in every direction when testing. I appreciate your input .
Hey Ferry. Shoot us and email and we can talk about this privately. Maybe we know someone around you. Info@p2sportscare.com
Thanks my right is tight
Mine too
I need that table
I have it !
I had no idea what a hip flexor was. I’ve had pain for the past month because I finally got into running and I wasn’t stretching cause I’m a moron! And this is a life saver 😩
Awesome. Good stuff!
I was wondering if these exercises would work if you have anterior pelvic tilt?. Maybe, you could recommend some others exercises, if not
Some of them may work. However, people have anterior pelvic tilt for different reasons. Some are a protective mechanism for a current spinal injury, such as a disc herniation. While others have maladaption due to old injuries, that no longer need protection, but the compensation still remains. Typically will perform a full physical assessment to figure out, which is which. However, we have other videos on our channel if you’d like to use the search bar that cover our pelvic tilt.
I can’t tell if I’m flexing my quads and glutes at the same time during the first stretch. You said when you activate glutes the quads typically turn off. Is this true 99% of the time? Could be getting a great stretch or flexing and causing strain.
consider "extending the hip" cue then
I'm in Mexico. I fell and hurt myself big time. The exrays are negative for a frax. but I've been on bed rest foe 3 weeks. I can't walk. Yes I'd like to do a virtual visit.
Email us and we can see what is possible Info@p2sportscare.com
Any tips on how to do the first one without hurting the knees? I get pain right above my kneecaps doing this but I know it’s helping my tight hip flexors!
We have other videos on our channel for that
@@Performance-Place-chiropractor thank you!
:)
@@alc6269 Use knee pads and pillow or some padding like a fluffy mat.
@@pultro4497that can help
that first one goes crazy
Ya?
it doo
Where would I get a thick band like you used?
Online
❤️❤️❤️♥️♥️♥️🥰🥰🥰
:)
Can hip flexors cause symptoms down the legs?
I used to tighten my core obsessively even outside of gym hope it'll fix my back pain and disc issues plus will flatten my belly but in a year and half I developed symptoms down my legs now when I brace my abs I get symptoms down both legs, any idea what might be going on?
Bracing is a compressive spine stability strategy. Not all types of conditions respond well to it. Most people tend to find it works for a long time until it doesn’t. To be honest most people who default as a compressive strategy need 1-on-1 coaching to break it. If you would like some help just set up a consultation so we can talk more
I can,t do the third one at all. Canker lift my hips up while on my back
Then you should watch our hip/ groin pain webinar. Its called “Hip and Groin Discomfort - 3 Categories of Diagnosis” Search for it on our webinar page here. www.p2sportscare.com/webinars/
@@Performance-Place-chiropractor ok. But its not painful. I just physically can’t do it.
Yes that is common. Check out that webinar for more on it
I struggle to keep balance when I do the first exercise. I feel like the very muscle I'm stretching clenches against my efforts in order to keep my body from falling over.
Thanks for sharing!
Man she bad as hell. Videos on the channel look useful too
Thanks for the view
Seems like everybody with a hip impingement cant bring their leg up, but I cant open my legs to the sides, not even a little bit😭 what can i do???
True. This is why things should be specific to your situation. Do you want some help making a custom program?
you're cute. good stretches!
Thanks
The one lying on the bed is the deepest and best.
Love that one too! Last year we laid out all of the exercises we tend to use with groin clients in an organized layout. Check it out here. bit.ly/3q9iKAE We share a lot on UA-cam but many of the the advanced exercises and stretches we don't release on UA-cam. Enjoy!
"Squeezing the cheeks at the top"
Yep