Hip Flexor 7 Best Tight Hips
To stay longer? If so, you are not alone — and you are likely to encounter stiff hips as a result. “Your body tends to adapt to your postures and movements,” explains physiotherapist Cameron Yuen. Additionally, some exercise can lead to hips that feel tight. If you do a lot of basic work, you could use your hip flexors over your abdominal muscles, which can lead to stiffness, says Yuen.
Additional factors — including female pregnancy hormones1, body changes that occur during pregnancy, and even wearing high heels for 2 — can make women more prone to tightness, Hoover said.
Safety and Precautionary Measures
Before we talk more about how to loosen your hips, an important difference must be made. "Complaints of 'stiffness' or 'pain' in the hip flexors are something I often hear at the clinic, but before I give hip flexor stretches, I always check to see if the muscles do not move," Werber said.
"Strong" muscles are usually actually weak muscles that get tired quickly, leading to muscle pain and that strong feeling, Werber explains. As many of us experience both strength and weakness, be sure to both stretch and strengthen the hip flexors to prevent any long-term problems, Werber notes.
Pregnant women or those with back injuries should be careful to do hip flexor stretches unless they have been given the RIGHT by their doctors or under the guidance of a specialist, such as a physical therapist.
01
Half-Kneeling Hip Flexor Stretch
Hoover says you should aim to do stretching exercises like this every day when your muscles are warm, like after walking or exercising. The key to this stretch is to keep the spine longer so that it fits snugly and makes sure the hips are not thrown forward (instead, they should fit the length of your spine).
- Kneel in the lunge position, with your hips and knees bent 90 degrees. Tighten your glutes so that your pelvis moves slightly under you.
- Rub your buttocks forward, but do not lean back to your back. (You should feel a stretch in front of the hip and under the thigh.)
- Hold for 60 to 90 seconds, take a deep breath and relax.
02
Quad Stretch Standing
Do quads feel solid? Make this stretch to provide much needed comfort. It is very helpful to do before and during sports or exercise using quads (think: cycling, hiking, or mountaineering). It is also helpful for those who live longer, or those who suffer from back pain.
- While standing, allow your glutes to keep your pelvis slightly tilted under you. Bend your knee, then use your hand to pull your ankle toward your glutes.
- Hold for 60 to 90 seconds, take a deep breath and relax.
- Change legs again.
03
Cobra Press-Up
It may seem normal if you are a yoghurt, but this is great for strengthening your back, shoulders, arms, chest and abs. It is also effective, and some say that it helps with digestive problems such as constipation.
- Lie on your stomach with your elbows bent and your hands on your shoulders.
- Tighten your glutes, then press your buttocks down as you press down with your hands, lifting your chest and abdomen down. Stretch your waist and your entire spine, not just your lower back.
- Make three sets of 5 reps.
04
Stretch Chair
Hi ladies, this is for you! As mentioned earlier, changes during pregnancy and even wearing high heels can cause women to have anterior pelvic tilt or a growing curve in their lumbar spine. “As part of the hip flexor muscle (psoas) is attached to the lumbar spine, this growing curve can contribute to the reduction of hip flexors,” Hoover said.
- Place your right leg behind the chair, then place your right foot down so that your leg is at a 90-degree angle.
- Stretch your left leg behind your back while holding the straight back.
- Hold for 20 to 30 seconds, then repeat three times on each leg.
05
Side-Ling Stretch
This is like a quad stretch, except that you are lying on the floor. If you have knee problems, this is your go.
- Lie on one side, and hold the ankle of the upper leg behind you.
- Bend the knee and extend the hip, feel the stretch in front of the hip and thigh.
- Hold for 20 to 30 seconds, then repeat three times on each leg.
06
Glute Bridge
This exercise not only stretches the hip flexors but also helps to strengthen your glutes, which can be weakened due to hip flexibility, according to Werber.
- Lie on your back with your knees bent and your feet down. Press on the ground with your heels, lifting your hips until your knees, hips, and shoulders are straight.
- Be careful not to move your lower back.
- Make three sets of 20 to 25 reps.
07
Bridge in March
Similar to the above movements, this glutes exercise has the same benefits as squat (and is perfect for those who have knee or hip problems and are unable to do squats). It directs the hamstrings, abs, and lower back.
- Put an exercise belt (if you have one) near your feet, and enter the bridge area, as described above. Involve your spine, and activate your glutes.
- Now, another march with your legs while keeping your hips down.
- Do three sets of 10 to 15 reps on each side.