How To Stretch Tight Hip Flexors [IMMEDIATE RELIEF!]

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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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

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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
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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.

[dwayneroseborough]

For me to follow along, first routine begins at 2:30

[thomasmulroney]

I just saw the 1, 500, 000 subscriptions! So incredibly deserved. Congratulations special man and thanks for your kindness.

[jmks]

This stretch at about seven minutes is what really did it for me and I just added tightening my abs and then leaning back a little bit as I turned away and it was heavenly to have that pain released.

[alitosh]

These are miracle stretches. Alleviated my hip flexor tightness immediately. Along with the myofascial release with the balls. Thanks!

[amymcintosh]

Thank you!!! this is amazing. I have no more pain after doing these stretches 4 days ago.

[almafox]

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.

[thetessaverse]

I previously asked for an illiopaoas stretch video and was pleasantly surprised to find it covered in this video. Thanks so much!

[ivonnemaciasBrady]

Exactly what I needed for low back pain.

[jasvirsingh]

These stretches and the hip mobility exercises from another of your videos really helped. Thank you.

[Ramyapad]

cant wait to do this everyday for my lower back as my back is paining love your channel much love your exercises much

[maidafrias]

WOW!! I felt relieved straight away after doing this exercises. THANK YOU!!

[Kakes]

This guy is excellent, all of the information and content he gives you is on point

[zeynepboun]

Dr. Jared’s videos are the absolute best. Thank you for all the content doctor!

[PandaVlademirBerlin]

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!!!

[benjaminbell]

Just did these, hip flexor feels so much better!

[frankgarofalo]

4:45 is exactly what my golf game needed thanks brother!

[stephaniesullivan]

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

[kasim]

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 👍🏼

[slowsteadysteve]

Gonna give it a go sir only have pain when been sitting down and trying to stand up thank you

[chillsofluffy]

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