How to Alleviate Hip Flexor Tightness and Pain

Today's video covers three of my favorite exercises for reducing hip flexor tightness and pain. The iliacus and psoas major muscles are our primary hip flexors. Psoas major is the deepest core muscle and the only muscle that attaches the trunk to the lower limb. It runs from the vertebrae and discs of the low back (T12-L5) down to the lesser trochanter on the inside of the femur. This unique configuration allows psoas to possess the dual role of spinal stabilizer and hip flexor.

If you are experiencing pain or tightness in the low back, sacroiliac joint region or hip, it could help to address your hip flexors. The exercises in this video are some of the most helpful.

1. Hip Flexor Stretch: Place the leg you would like to stretch down. Before moving from this position, make sure to squeeze your abs and glutes to place the pelvis in a position of posterior tilt, which help take any slack out of the hip flexors. Lunge forward slightly without arching the low back. Hold for 15-30 seconds and repeat 2-4 times each day.

2. Front Plank: The front plank creates an isometric hip flexor contraction and is a great place to begin training if have had a recent injury. Shoot for 3 repetitions and hold each one for 20 seconds.

3. Hip Flexor March: Place a mini-band around your feet and flex the affected hip as far as possible. Feel free to hold onto something, if you need to, as this is not necessarily meant to be a balance training exercise. Perform 3 sets of 12-15 reps.

00:00 Introduction
00:11 Exercise 1: Hip Flexor Stretch
00:29 Exercise 2: Hip Flexor Plank
00:52 Exercise 3: Hip Flexor March

[MrPistolSquatsX]

Psoas major / minor (hip flexor muscles) has a very tight placement from the lower part of the spine down to upper leg / lower part of hip bone.

Here is a advice from a experienced athlete. Take care of your spine, hip flexors and knees. Monitor them and if you feel weak, then put some effort to strengthening them. No need to thank me later, thank yourself for the effort you put into this!

- Mr PistolSquats!X

[kimalonzo]

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