How To Stretch Tight Hip Flexors [IMMEDIATE RELIEF!]
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- čas přidán 28. 09. 2022
- 5 of the best stretches to eliminate tension and pain in your hip flexors FAST! These are the most-effective hip flexor stretches for your illiopsoas and rectus femoris muscles to decrease hip flexor tightness and eliminate pain in the lower back and front of the hip. Follow along right at home with no equipment needed!
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✅ ARE YOUR HIP FLEXORS TIGHT OR WEAK?: • Stop Stretching Your H...
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WHAT ARE HIP FLEXORS?
Your hip flexors are the group of muscles in the front of your hip that lift your leg infant of you. If you were standing and lifted one leg into the air in front of you (either with a bent knee or straight knee), the muscles you feel working on the front of your hip are your hip flexors.
There are primarily two muscles that perform this action:
1. Illiopsoas: originates up on your lower back, crosses your hip joint, and connects into your femur.
2. Rectus Femoris: (one of your quad muscles) originates on the front of your pelvis, crosses your hip AND knee joint, and connects into your tibia.
Because of this unique anatomical arrangement, we can bias stretching to both of these muscles depending on the stretch we perform. Both are vital to decreasing tension and pain.
WHY DO HIP FLEXORS GET TIGHT?
The most common culprit to hip flexor tightness is sitting for long periods of time. As humans, we’re actually not designed to sit… yet we are doing it more and more.
Sitting with your hips in a flexed position for hours on end over time leads to an adaptive shortening of the muscle. The shorter the muscle, the tighter it feels in it’s full “lengthened” position (i.e. standing).
This especially becomes a problem with the illiopsoas muscle because of it’s insertion on the lower back. If your tight hip flexor pulls on your lower back all day it can cause back pain and discomfort.
HOW TO TREAT HIP FLEXOR PAIN
It’s crucial that I mention that not all pain you experience in this area is “tightness” in your hip flexors. Your hip flexors may be weak or it may simply be the posture of your pelvis leading you to feel “tight” in your hip flexors.
The stretches in this video will help you feel better fast, but if you’re after long-term relief I encourage you to check out the other videos I have linked at the bottom of this description as well.
THE BEST STRETCHES FOR TIGHT HIP FLEXORS
SELF MOBILIZATION TECHNIQUE
TALL KNEEL STRETCH ILLIOPSOAS
TALL KNEEL STRETCH RECTUS FEMORIS
DYNAMIC LUNGE STRETCH ILLIOPSOAS
DYNAMIC SPLIT SQUAT STRETCH RECTUS
⭐️ Did you try the exercises in this video? Did they help you? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
⭐️ If you did like this video, hit the THUMBS UP button to LIKE this video above. That helps more people to find it here on CZcams so thanks so much for doing that!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
✅ STRETCH TIGHT HIPS! HIP OPENER ROUTINE: • How To Stretch Tight H...
✅ RELEASE THE GLUTES TO ALLEVIATE HIP PAIN: • Hip Pain Relief - Rele...
✅ 10-MINUTE POSTURE ROUTINE: • How To FIX Your Postur...
✅ THE KEY TO ELIMINATING HIP PAIN (STRETCHES AND STRENGTHENING): • The Key To Eliminating...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/tr.png)
For me to follow along, first routine begins at 2:30
I just saw the 1,500,000 subscriptions! So incredibly deserved. Congratulations special man and thanks for your kindness.
Thank you very much!
These stretches and the hip mobility exercises from another of your videos really helped. Thank you.
You're so welcome!
cant wait to do this everyday for my lower back as my back is paining love your channel sooooooooooooo much love your exercises soooooooooooooo much
Hope they help you, Ramya! As always thanks so much for your support! 🙏🏼
These are miracle stretches. Alleviated my hip flexor tightness immediately. Along with the myofascial release with the balls. Thanks!
Wonderful news!
omg...the worst pain...im going thru it now
Balls
Super usefull video!
WOW!! I felt relieved straight away after doing this exercises. THANK YOU!!
Wonderful news! You are so welcome!
4:45 is exactly what my golf game needed thanks brother!
This is great!
By far the best videos I have come across for stretching hip flexors. Thank you, thank you, THANK YOU for taking the time to share your knowledge with the public.
Oh you're so kind, Alma Fox! Thank you so much for your kind words and support. I hope the things I share continue to help you; it's an honor to be able to serve!
Thank you!!! this is amazing. I have no more pain after doing these stretches 4 days ago.
Wonderful news! You are very welcome!
You life saver! Both stretches have helped relieve pressure in the hip. I’ve been using the trigger point release balls for few days they also help. Thanx dude 👍🏼
Glad it helped!
I just wanna say thanks 🙏for your videos espacialy on hip flexos, they helped understading the pain I was going through more than the explanation provided by my sport physician, it also helped fix this to be able to perform my workout correctly and safely.
Happy to help!
Thanks for a great stretch!you are a master of your craft.
Glad you enjoyed it and you are welcome!
Do you have stretches for fibromyalgia? Ones in seated position for neck and shoulders and one for bed? For back and hips?
I was looking forward to this, not sure I am actually ABLE to get onto the floor for the one stretch exercise. Lol. However, can do the other one ( on bent knee,the one without the chair).
This guy is excellent, all of the information and content he gives you is on point
Thank you so much, Lonnie Hill! That's so kind of you to say! I appreciate your support and hope the things I share help you live healthier and pain-free. 🙏🏼
Cool
Thank much Bro🙏 🙏it does work for my iliopsoas tightness👍👍wish you more success in the future
Glad it helped!
that 2nd stretch really made some relief thank yoy
Great to hear!
Gonna give it a go sir only have pain when been sitting down and trying to stand up thank you
Best of luck!
Great vid and overview. I have some older clients that struggle with tight hips and don't necessarily want to get down on the floor but I find using a stick or even wall support wors when doing some of these!
Thank you! I hope this helps them!
I watch your vedios everyday You teaches us like our teacher ❤❤❤Thank you so much 🙏
You're very welcome, Fitness zone07! I hope they help you! Thanks for commenting and supporting T&T.
so everything you said makes perfect sense. I do stand incorrectly thus weakening my lower back and havn't been working on my lower abs enough. I do zumba so a lot of twisting. I did the ball thing excersize and then was doing your second stretch and i think i popped my hip flexor back in... It hurt like a muthah jumpah!
Excellent, very informative
Glad it was helpful!
Really great video💯
Glad you liked it!
This video is so helpful, having this problem lately for too much walking and jogging without conditioning of the body, but when i tried this it fix the tightness, thankyou
You're so welcome!
Hey man I'm a football player and yesterday I've played football right after 2 yrs and now my body is severely paining plz tell me any exercise to covert this up as early as possible coz I've a test this weekend 😀
Just did these, hip flexor feels so much better!
Wonderful news, Benjamin!
Thank you for this! Such a big relief from my tight hip flexor..i have been suffering from it for two years already.. Thank you man! I love you!!!
You are so welcome! Glad it helped.
Thanks a lot bro!
No problem!
Thanks!
Welcome!
Plz make a video on tfcc pain
I’m here because of my APT! Been working on ab strength and also want to add in lots of stretching.
What happened with you now?
thank you Dr.
this is vrey good. from the other side of the world Saudi Arabia. love you
You are most welcome!
I've followed this video for the first time, and there is already a lot less pain in my hip. Thank you 👍
Wonderful news! You are welcome!
I’m going start trying these tomorrow I had physical therapy today so those excersise with these u showing I hope can give some relief for me
Best of luck!
What does it mean when your stretching your right quad and it pulls in the opposite sides of your low back, bilaterally? It feels cramped or pulling in the love handle areas. I have had two fusions and I have a major pelvis front rotation. I definitely feel so much tightness in my flexors. Thank you for any more stretches.
Sir I have carrying angle problem (cubitus valgus) please give me exercise for this
Those shoes though 👍 Anybody know what kind of shoes those are?
Can I use an exercise band of resistance upto 25kg for shoulder rehab exercises?
Hi do you think I can do all these in the water? 16 months ago I fell sideways on the right side from an exercise bench in the park and hurt the fascia Lata and illiotibial band. I am much better due to phisio therapy and hydro therapy as I used to teach hydro. I am retired 82 years old and besides 2x weekly in the water I walk, but I can only manage 4500 steps or less daily. If I do more the hip tendons start hurting. I can try these stretches on land but I could also try them in the water. What is your opinion. Thanks Ana Maria Sucena.
Hi -- I enjy exercising but after 2 weeks I get so much aching in my hip region. I usually do the treadmill or recumbent bike and also have a total gym. It's like an aching and throbbing pain on outside portion of hip/glute area. Wondering if this is due to the hip flexors and if these stretches will help or if I should focus on something else. I have even added some stretches before and after my exercise but still aching pain.
Thank you👍..saw this just in time. I was running with my pets, forgetting my age, now I feel the terrible hip pain😩
I've had a lot of pain constantly for over a year on one side (the left), sometimes it's the hip flexor, sometimes it's at the side above the hip, sort of where the side of the illiacus crest is,hope that makes sence? The pain is only there when I do certain movements though like a back bend will produce it. If I sit forward for a while or when leaning over the sink, when getting back to a neutral position it's aches as though I've pulled something. If I twist to the right I feel the pain aswell.
I have a PT that I have seen a few times and the exercises she gave me to do haven't really been much help, she hasn't really been able to figure out what's wrong either which is really frustrating. I would get an xray but due to having agoraphobia I am unable to go and get one.
The only thing that temporarily makes it feel better (for a couple minutes) is doing a "ballerina stretch" to the right with the left leg crossed over the right one. So I'm just trying to figure out what to do without messing myself up further, I've tried many stretches and strengthening exercises but because I don't really know what the issue is I'm finding it hard to stuck to a drill.
I'm a female aged 30.
Apologies for the long message lol any suggestions? Thanks in advance
Edit:forgot to mention I'm quite flexible, I.e I can do the hip flexor test where you bring one leg up to chest and drop the other, mine goes right down with my back remaining flat.
Maybe this will help with the lower back pain I feel while bench pressing.
Does it help for splits ?
Hi, if I only have one weak hip flexor, do I just do the exercise on that side ? Or both sides ??
What if you have trouble kneeling ?
If I have this hip flexor tightness, creating a sore back and a two inch lift in my hip, should I avoid strengthening while I’m stretching? I have very poor core muscles currently due to a twin pregnancy, but a tight psoas on one side mostly.
Hi i like all your stratching exercises but I am bit scared to do them, because I had a major lower lumber opp and I had implants on L3, L4 L5 S1 and now after the opp i am getting pain in my left side gluts, hips and thie,
Please can you can you help me with exercise that will not effect my opp
I have had lower back problems for a few years now and I am not sure what is causing it. Some days, just bending over the sink to wash my hands is exhausting.. I feel stiff and weak and its almost as if the pain originates from the spine itself. Some relief can be gained by cracking my back by twisting my upper body in the opposite way of my legs but its just temporary. Does this sound like a hip flexer problem or should I focus on something else?
Weird that this channel has 1.5 million subs and yet theres only ~9K views on this video. Seems like good info to me…
This height exercise came in handy for me, BRO??
I usually have pain where the top of the pocket seam is at. It hurts when I try to sit like a gentleman. (Ankle/leg on top of other leg)
Where'd you get those shoes. Haha I like them
I have tigh my 2 ql, psoas, hips flexor, piriforme, fell tig my abdomen what can I do
How would I know if my hip flexor is actually lengthened? I feel like mine might be and stretching won't help.
I currently boulder and train mma, lots of rotation in my hips and I have constant pain and barely any flexibility, I’m gonna try these but do you have any dynamic stretches aswell or any stretches u would think help with my flexibility and hip rotation when throwing high to low kicks?
Why i dont feel stretch for my left leg and my left knee hurts?
This exact what happens with me. I am in pain in my hips 😢
👌
Amazing my hip flexors feel much better!
Great to hear and happy to help!
Doing stretch number 2 kills my knee cap area
👍👍👍
Hi doc am from Indian following your diastasis recti exercise am recovering and now I have a complaint of l4 l5, l5 s 1 disc bulge can you make a video for that and I need an exercise
At 68 I've lost the ability to rotate fully to my left side in my golf swing. They say belt buckle should be facing the target and I'm nowhere near that position. Will these stretches get me there, or do I need something more?
Freeing up the hips will help, but just enjoy the round more than anything at 68.
lol nice!
Thank you so much, U.! I hope these things help you, and thanks for commenting!
@@toneandtighten it's a pleasure(((((:
I have been living with severe pain for 4,5 years since I did too much hip flexor stretches. Any idea what to do? Is it too late to heal?
It’s probably a whole different issue entirely. I’m no doctor or physical therapist. I recommend seeing a professional
I have been trying hamstring and butt exercises. A slight improvement, but I limp every day. Hopefully, change will continue for the better. Thank you. @@Basil-YT-
Hello Bro🙏🏻😁
Hello 👋
Can you over stretch? Like is that a thing that can hurt you
Yes but don’t worry about it too much. Just once or twice a day. Spaced out
i did these stretches and my upper leg went numb… not sure why this happened lol
In the strech of the thumbnail, i feel also the other leg streching, is it normal?
Yes, you will feel a stretch in that leg as well.
@@toneandtighten ok thanks
3:24
Did you try the stretches in this video? Did they offer some relief? Which one was the best for you? Let me know in a comment below! Also remember - weakness in your hip flexors may be causing your pain; be sure to watch this video to learn more about that: czcams.com/video/zTPfzlZbtz8/video.html Hope this helps you and thanks so much for watching! 🙏🏼
I tried some at the gym last night for back relief and worked great thanks mate, will be doing it daily
@@benhowell5790 Awesome, man! I'm so glad you tried them and that they helped! Cheers
I found the lunge stretches effective and not awkward. My pain is coming from the piriformis (lower back), so I had to find some other stretches as well. Its all connected in there though, so good to stretch it all out
I did several sets of weighted lungs a few days ago. My lower back has been very sore ever sense. I tried your stretches and have gotten some relief. I'm wondering if my hip flexors being weak is causing this pain and soreness.
Hi! I’m an advanced ballet dancer, and my left hip flexor regularly blocks. It is so weird. I have tried to “free” it with various strange-looking poses 😅 but this sounds really good. I am going to try this out first thing tomorrow and then let you know how it worked.
I have a question, too. I hurt my right ankle (not severely, but kind of minimally over-strained it while running). Since ankle strength is so necessary for my ballet, I have been noticing it giving me slight difficulties when pointing my foot while my leg is turned out in ballet; e.g. during tondues or frappés to the side. I can feel it hindering me when I work on my pointe form, as in when I correct any slight instances of sickling. This is when my ankle usually makes itself “known”.
Do you know exercises that can help strengthen my ankle? 😊
U talk too much..
Thanks!