How to Relieve Hip Flexor Pain in 30 SECONDS
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- Опубліковано 15 лип 2020
- Dr. Rowe shows how to relieve hip flexor pain in as little as 30 SECONDS!
Hip flexor strain (especially the psoas muscle) is a common cause of low back pain and groin pain. Causes tend to be from OVERUSE (such as strenuous activity seen in athletes, gym workouts, or lifting) or from too much SITTING.
So if you're in this category and are dealing with some serious hip flexor pain (maybe even some lower back pain) then this video is going to show you how to EFFECTIVELY get rid of that pain quickly.
And we're going to do it in 2 FAST, easy steps.
We need to focus on actively stretching the hip flexor muscles to loosen everything up, get rid of tightness and spasm, and improve range of motion.
Next (and this is important), we need to also STRENGTHEN the hip flexor muscles to help lessen any future instances of hip flexor and lower back pain.
All of these hip flexor stretches and exercises are easy to do, and can be done at home (and even at work!). Great part is, they're natural stretching movements that offer SAFE and QUICK hip flexor, lower back, and groin pain relief.
Watch now and relieve hip flexor pain for GOOD!
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
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Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
*MEDICAL DISCLAIMER*
All information, content, and material of this video or website is for informational and demonstration purposes only. It is not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Don’t use this content as a replacement for treatment and advice given by your doctor or health care provider. Consult with your doctor or healthcare professional before doing anything contained in this content.
By watching this video, you agree to indemnify and hold harmless SpineCare Decompression and Chiropractic Center (and its representatives) for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. SpineCare Decompression and Chiropractic Center makes no representations about the accuracy or suitability of this content.
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#hipflexors #hipflexorstretch #chiropractic
👉👉 Let us know how this worked for you in the comments section. We appreciate it!
Thanks 🙏🏼
What are your thoughts on pelvic blocks? Maybe a video?
I am not sure why but I can press my knees together and pop my groin, at least I think that’s what I am doing.
I do this almost daily, is that bad?
What am I actually popping?
great instructions mate thank you, a quick friendly observation from a yoga teacher and movement practitioner is that you seem to need a bit more flexibility on the upper back right? no sarcasm at all, I'm also closed there.. and your video gave my weak psoas a couple new exercises ;)
Thanks. My husband has lumbar spinal stenosis & severe multilevel spinal stenosis, bad degenerative disk, sciatica. when he moves, his back has a cracking sound. He also has arthritis in his hips.. He lives in pain Thank you for these videos
This is the longest 30 seconds I’ve ever seen but my goodness it helps so much
Thanks for watching!
Bahahah
He didn’t say the video was 30 😂
Bait and switch
Lolol ikr!!
I was getting sharp deep pain from running at the top of my left thigh - I could barely stand up at one point. The cross arm rotation via chair was a game changer. Pain gone completely. Will be using this stretch FORVER. Thank you man!
Glad you found the video and are getting relief!
I was limping around for over a month with unilateral hip flexor pain. I tried many exercises, with only temporary, partial relief. This video, however, is magic! Within 2 days of doing these exercises, I’m experiencing almost total relief! THANK YOU!!
Same, I’ve injured it 5 days ago so far and I’ve been limping around. Hopefully this will help
Did you have pain s in your thighs and calves
Your a model presenter Dr. Rowe. And I appreciate these simple methods that make a huge difference in my strengthening. I recently started PT on old injuries. Insurance approved for 1 year deemed medically necessary yet I still look forward to your videos. Anything you demonstrate is likely for an injury I've sustained. And at 63 to be.... I've had my share. Thanks!
Glad you found the video and I hope it makes a huge difference, thanks for watching!
Dr Rowe will this exercise help in my pain that is on my back as well as on the abdomen area that is the total area where we tie the belt. the circle at belt area
Hi, the fitness rubber band really helps me with my mobility, it’s like an extension of your ligaments & gets them loose & strengthened. Healing a lot of skate injuries myself. Listen to your body & don’t over do it! Ice pack & hot tubs are your friend 👽
As a hockey player that just turned 30, feeling this pain shocked me. I will be trying these tomorrow. Thanks for the video doc
Hope the exercises help, please give us an update soon!
I've had chronic sciatic nerve pain for seven or eight years and was having a really painful day so resorted to searching for videos on hip flexor relief. I've never had such immediate relief from acute sciatica pain as I got from he first series of stretches with the office chair. Amazing! Thank you!
Great to hear you got immediate relief, and thanks for watching!
Exactly what I was looking for. As a competitive high school distance runner my left upper abdomen and left hip pain was starting to really bother me. I plan on starting to use these techniques daily. These pin point my pain areas precisely. You’re genius man
Did it work
Did your pain go away or do you just have to keep doing these before you run. It tends to hurt at the beginning of my runs then goes away when I get into the run you deal with that?
Omg the resistance band stretch moves totally fixed the pain in my right hip flexor.. in literally a couple minutes! I’ve been having that pain for weeks!!! Thank you so much!!
Amazing! Instant relief from the pain after just one stretching session! Thank you so much!
Glad to hear you got instant relief, and thanks for watching!
Thank you for being so clear on how to do these stretches.
Happy to help, and thanks so much for watching!
I’m a college baseball player and this saved my life and time on the injured list. Thank you so much doc
That's AMAZING to hear! I hope these exercises help for a long time to come, and good luck this season!
Holy crap you just saved me from so much pain. Thank you so much from the bottom of heart this helps me so much.
Glad you found the video, and it's helping!
I've been doing a few of your stretches for almost two months. BIG IMPROVEMENT!!! Thank you. I shared your video links to family members. God Bless!
That's wonderful to hear! Thanks so much for sharing (I really appreciate it) and I hope these exercises help for a long time to come.
Immediately helped with my hip flexor spasms. I'm going to add this routine to my daily workouts. Thank you very much.
I've been nursing this hip flexor for a week and a half. Icing,resting and gentle stretching. This is like a miracles THANK YOU THANK YOU THANK YOU
Great to hear you’re getting relief, and thanks so much for watching!
It's crazy how instant the relief feels from the first stretch!
Great to hear you got instant relief, and thanks for watching!
I have this pain from last 3 months....
Before this video I don't know...how to recover from this pain...
Now I can play football freely....
Thankyou soo much...
I don't know how I describe that how happy I am
Glad you found the video and the exercises are helping!
Thank you been having pain for months, just did this and feel relief already. I will keep it up😊
I know this is from 3 years ago. but I have been living with Psoas and hip flexor pain for years.. I found your videos about 3 years ago.. and they help me so much. recently (Nov2023-Dec2023) I have been having repeated issue with my right Psoas and Hip Flexor. I tried everything and came across your video again and in literally 30 seconds I could lift my leg without pain and it truly did work. So appreciate you posting and leaving these videos up for us to find :)
I was suffering for 2 days, nothing helped. I did this once, today I'm completely recovered! You, Sir, are a absolute rockstar!
Fantastic! Thanks for watching.
Teach me how to do it
Just performed these stretches for my hip flexor pain. Awesome stretches. It feels great!
Glad to hear that, and thanks for watching!
After about a week of trials and about 50 hours of UA-cam videos - most focusing on self-diagnosis and concentrating on one muscle group or other - yours are the first ones I found that are broadly therapeutic and don't improve one area to the detriment of another area, encourage the most synovial fluid production, increase glute strength, AND provide relief all at the same time. I see elements of other trainers/ PT's exercises, but somehow your exercises are uniquely combined and more effective. I'm a big fan. And so thankful...
Glad you found this video, and I hope the exercises help you for a long time to come!
One of the most underrated channel in UA-cam, very informative videos keep up!
Much appreciated! Thanks for watching.
This actually worked, started today and I can now do a squat or knee ups without pain. Crazy!
I was doubtful but now it is about 90% feeling better. I see good results as I strengthen the muscles. Thank you 🥰
90% better is great to hear, keep up with the exercises and I hope you get the remaining 10%. Thanks for watching!
Excellent..
I've had right hip pain for over two years and cannot bend over my knee to tie my shoe. My Doctor told me it is a hip flexor and somehow I found your video. I have been doing your exercises for only four days I swear most of my pain has gone away. I have no visible limp when I walk and I feel better than I have in years. I hope to be able to tie my shoe painlessly by end of summer. Thank you for the video, it has shown me a way to an end. I am very thankful. I look foreward to being pain free one day.
You are very clear and realistic, Dr. Rowe!
Thanks for watching!
You're the best the video on knee pain relief with towel works for me daily. This hip flexor has been killing me and this worked immediately this morning. I was doing yoga stretches but didn't get it like these did today. Thanks Dr. Rowe.
Glad you found the exercises, and thanks for watching!
Love this . I'll continue to support this channel.thx
We appreciate it! Thanks for watching.
Thanks for these exercises. I only tried them out briefly, noticed relief immediately, and will add them to my daily routine.
Glad to hear they're giving relief, and thanks so much for watching!
I’ll say this is probably the most professional/best video I’ve seen thankyou!
Well thank you, and thanks for watching!
Dr Michael u r doing great job for humanity. Through these videos. Thanks so much.
Thank you, I appreciate it! And thank you for watching.
I am a gymnast an I have had hip pain for a while and this helped me a lot. Thank you
Glad the exercises are helping, and thanks so much for watching!
I’ve been doing some of these exercises for 5 weeks and my pain is almost gone! Thank you so much!!!
That’s wonderful to hear, hope the exercises help for a long time to come!
@@DrRowe how can you relieve pain when you can barelywalk and can't walk up and down stairs unassisted can't get in out of cars normally or walk more than a minute without stopping it hurts to sit get up my back is stiff and my legs thighs knees feet hurt I feel off balance when waddle walking smh
Thanks This is what I've been looking for for a long time in my life.
Glad you found the video, and thanks for watching!
I can confirm that this works unbelievably if you have tight aching hip flexors. At 50 years of age, I'm getting to the point where my hip flexors ache, even when just walking in the mornings and throughout the day. After going to the store last night to buy some bands and a knee pad, I have done a 20 minute session this morning. I can't beleive the relaxation I am feeling in that area. I will definitely be continuing this two to three times a week ongoing. Thankyou!
That's fantastic! Keep up with the hip flexor stretches and exercises, they're working! Thanks for watching.
Wow !! This video has helped me so much. I’ve had a very tight lower back for the past week & I felt an improvement immediately after trying the exercises.
I regularly work out & do some mobility daily & was getting frustrated at my back issue not improving …until today.
Wonderful to hear you're getting relief, and thanks for watching!
I was literally searching for this last night, thanks heaps!!
Glad you found the video, hope it helps!
Another wonderful video from a great Doctor.!
Thanks again for watching!
This helped so much! Thank you!
Glad it helped!
Thank for the tips doctor I used the excercisez during my recovery and physiotherapy
Hope it's helping, and thanks for watching!
I started because of lower back pain. I found that the stretch with the chairs worked very well for a stretch and the band exercise found my weak spot so I will keep working on the band stretch for strength. Great video and very informative. Thank you.
Give us an update in a week or two on how it's going, thanks for watching!
@@DrRowe I will do that.
@@DrRowe The stretch with the chair was the one I got relief from and the band exercise is working well too. Its only been six days and I have no lower back pain. Thanks again for the very helpful video.
@@anothergolflesson That's great to hear, thanks so much for the update!
Thank you so much. I broke my hip at 7 years old. I’m 66 now. And I’ve been studying Martial Arts since I was 13. No problem after healing UNTILL I turn 50. Then I injured my right knee sky diving 2007. Thought know big deal. 14 years later I needed a right knee replacement. Got it done in 2020 Nov.Knee is awesome. I actually ran today for a good distance for the first time. Nothing hard a crazy. Just a soft jog. I’ve started doing yoga cause my lower body is super tight. But the hip has very little range of motion. I can’t really do a high front snap kick to the jaw. Was my favorite kick because of my long leg. Other leg great. But the left hip. No way. My Dr says I will need a hip replacement eventually. But not ready for that. Looks like your video can help till I’m ready. Cause it very weak. Thank you. For being here. Merci beaucoup.
Thanks for watching!
This was really intense at first for me but the relief was immediate afterwards! Thankyou so much! I go from siting to standing all day long and later on play drums. My hip flexors have been screaming the last few days and this really helped! I’ll be coming back here for sure.
Best excerises ever on UA-cam
Glad you think so, and thanks for watching!
Oh my gosh that was so nice, I've been having dull pain there for a couple of weeks and it's just been melted in about 5 minutes. Tysm
Glad to hear you got quick relief, and thanks for watching!
Great stuff doc, thanks for posting .
Will do, and thanks so much for watching!
oh my gosh, thank you for this session it is more helpful then you think.
Glad it was helpful!
Thank you from England. Has really helped!
Great to hear that, and thanks for watching!
I’m so glad I found your channel! That completely targets exactly where I’ve been hurting for the past week. Thank you so much.
Glad to hear you're getting relief, and thanks for watching!
Did it work
Always great tips! Thanks!
Thanks again for watching!
The chair stretch worked wonders. Thank you.
Glad to hear it helped, and thanks for watching!
The part at 2.16 is a great stretching technique for hip flexors and has helped me no end, thank you, great video well done!!
Hope the exercises help for a long time to come, and thanks for watching!
One of the active stretching I have not seen before here in this video as well as the exercises really helped me. Thank you so much. Could you also introduce to us some pelvic floor muscle stretches?
Glad it helped, and that's a great suggestion!
@@DrRowe
Yes I really would like that too. I feel like I need it but have no idea where to start...thanks
I would like that' exercise also
Thank you so much. I love doing that isometric exercise you showed.
Glad you found the video and it's giving relief!
I love this one you come strait to the point .
Happy to help, and thanks so much for watching!
I can’t believe how this manoeuvre gave me instant relief and the ability to raise my leg. I’ve had two hip replacements within the last two years. Despite cycling 30kms a day year round I still have that straining to lift my leg. Searching for a fix I tried your exercise but needed to use a desk to support myself and get my leg into that reverse position on the chair. It was very tight. After completing the manoeuvre and then the stretches. (The twist with arms across chest hit the sweet spot) I was able to raise my leg (as if marching) with little resistance. It was an immediate fix. Thank you. Will spread your channel and this video to the many elderly I know who suffer from this. Thank you!
Thanks for watching and sharing!
Wow!
Peter, thanks for the desk tip. I struggled today without it. In the morning I will give it a go with the desk.
Your instruction and methods have turned my weak hips and flexors into pillars of support for my upper body.
Thank you!
Glad they helped! Thanks for watching.
Just started doing this and already feel great release when I'm already in pain. (L3 disc compression from old injury plus tightness all around from doing lots of garden digging and squatting PLUS sitting at a sewing machine for hours every day :) I'll check back in after a few weeks in hopes this will strengthen and PREVENT pain in future - thanks so much. I love your videos because you get straight to the point and your instructions are clear.
Fantastic vid doc .. really appreciated 🙏
Glad it was helpful!
I’ve started doing these and finally I’m getting relief.
Glad you found the video and they’re helping!
I'm a track runner in highschool on varsity and this helps so much.
does this work ?
@@yona5458 yes i play soccer and i thought i was gonna be out for the season but i can play now because of that
good tips the stretches definitely made a difference
Great practical help.
Thanks for watching!
As a D1 Track and Field Athlete Thank you so much
Happy to help, and thanks so much for watching!
hip flexor was tweaked for the past 2 weeks, now it feels so much better! thank you hella!!
Great to hear! Thanks so much for watching!
Thank you! It feels great!
Glad it helped, and thanks for watching!
Thank you. Your advice is gold.
Happy to help, and thanks for watching!
You just saved me from so much pain thank you so much, I’m a freshman football player and I thought this would hurt to the point of not being able to play Thank you 🙏❤️
Hope the exercises help for a long time to come, and thanks so much for watching!
I like him, physically sound good stuff that connects to those areas you need to make stronger.
Well thank you, and thanks for watching too!
Great stretches and exercises for my sedentary lifestyle currently ... thanks for the helpful tips
Hope they help, and thanks for watching!
Thanks so much Doctor. Great teaching points. So helpful. God bless
Thanks so much for watching!
Will definitely try these hip flexor routines from you Dr.Michael Rowe ... a member of our family?
I literally just watch this while dealing with my usual hip flexor issues. Just the standing stretch IMMEDIATELY relieved pain. Thank you so much!!!
Glad it helped!
I felt the stretch of the first technique using the chair the most. Thanks.
Awsome exercises...thank u doc
Happy to help, and thanks for watching!
Bro honestly I was a bit sceptical about whether this would work or not at first. But I tried it out last night before I went to sleep because I had gotten some pain from doing squats a day before. After doing these I went to sleep and this morning, no pain at all. Completely gone and I'm happier than ever before. Thank you my brother really appreciate the video!🙏
Hope the exercises help for a long time to come, and thanks for watching!
This video was SO helpful to me with Karate. After a week of doing the exercises i could bring my legs up and open my hips for kicking without pain. 👏👏👏 awesome video.
Glad to hear you kicked that hip flexor pain away, and thanks for watching!
Yes, great video! Had relief in less than a minute! Thank you!
Wonderful to hear you're getting quick relief!
This is really the stretch am looking for thanks sir
Thanks for watching!
I have had hip popping for at least 6 years and this helped a bit! left hip feels good and right keeps popping
Glad to hear the exercises are helping, and thanks so much for watching!
I'm kickboxing for about 6 months where I need to use hips more and started to feel pain before about 5 days and this helped me a little bit so I can go to training today. Thanks for this : D
Glad it helped! Thanks for watching too.
great exercises
Thanks for watching!
Pain started after playing singles badminton 4 games. And then 2hrs leg workout immediately after that.
Wow 45 days pain relief in just 30 seconds I felt , thank you so much.
My hips only hurt at night and this helped tremendously!!
That's great to hear!
Put the pillow in the Middle of knees
I’ve been doing these exercises for 3 years already and the pain is almost gone! Thank you!!
Glad the exercises are helping you!
Why’d it take 3 years???
Thanks for your work
Happy to help, and thanks for watching!
One of your best sir. Brilliant.
Thanks for watching!
Kinda crazy UA-cam recommend me this exactly at the moment when I was having hip flexor pain. This was very helpful
Glad you found the video and it helped, thanks for watching!
ADRENALINE MADNESS same here. SIRI is listening 👂😂
The FBI is watching you
Mohamed Ashaif birdsarentreal.com/ it’s the birds. Bird watching goes both ways 😂
If you think it, they will hear. You are your one with your devices.
OHHH my... I just did this to try and relieve stabbing pain when trying to take a step. It felt like my thigh bone had somehow suddenly trapped my tendon. Your routine gave me INSTANT RELIEF! THANK YOU SO MUCH!
Glad to hear you got instant relief, and thanks for watching!
Very helpful, I’ll be putting these techniques to use.
Hope the exercises help, please give us an update soon!
So good thank you!
Thanks for watching!
THANK YOU Dr. Rowe, you are WONDERFUL😄! God bless you for ALL that you are doing to help me and so many others, I REALLY appreciate you😊💃✨!!!
Thank you, I appreciate that. And thanks for watching!
Doc knows his stuff and practices it as well - even holding the neutral position(in 1st stretch) takes very solid flexibility and strength. Hard for me to trust docs that look like they chain themselves to buffet lines when not working :)
Thanks!
Thank you. Helped right away. 🙏🏽
Wonderful to hear that, and thanks for watching!
Great Video. Thanks again for posting. I'm a Kayaker and my Hip Flexors can be very sore at times. Looking forward to trying these. I'm lucky that any issues I have eg lower back pain etc you have excellent videos for each ailment. Very kind of you.
I’ve got deep rooted hip pain on one side only(right). Feels like it’s deep into my groin toward the socket and right on top of my thigh where it meets the hip. I got relief from your suggested exercises thank you so much. Whether or not it will fix my issue or not I’m not so sure, I will keep it up. Only thing is, when I did the resistance band strengthening exercise, my hip began to ache again afterwards. I noticed pain/weakness when my right leg was static and my left leg was extended. Is that normal? Should I lay off strengthening for a while?
Also how often do you suggest these stretching and strengthening exercise?
Thank you for your amazing content, much appreciated!
Yeah I skipped the band exercises. I think this is for way further along when a person has completely gotten rid of the pain/problem and now once it’s gotten to just about normal use the band. This of course is just a suggestion.
Disclaimer: I am not a liscensed physician, nurse, therapist, physical therapist, physiotherapist, or any such thing in the medical field nor do I have a degree in anything having to do with medicine or biology. My comments are only suggestions. If your problem is minor or major please consult someone who’s knowledgeable in the medical field concerning these matters. Please don’t take anyone’s suggestion such as mine as anything more then that. Consult a knowledgeable physician or therapist concerning even suggestions before following through with using them.
I hope everything works out for you.
I want to see how you got your foot hooked on the chair. All great suggestions, will be trying.
very good doc
Thanks for watching!
Thank you so much!!
Thanks so much for watching!