Unlock Your Hip Flexors: Exercises for Tight Hip Flexors
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- Опубликовано: 30 июл 2024
- Timestamps:
0:00 Start
0:47 Hip Flexor Test (Thomas Test)
3:22 Half Kneeling Hip Flexor Stretch
4:57 Thomas Position Hip Flexion - Kettlebell
6:21 Reassessment of Thomas Test
6:55 Static Lunge (Loading Back Leg)
Are your Hip flexors tight? Oftentimes when people are trying to stretch their hip flexors they simply throw their lower back into extension. We will teach you how to unlock your hip flexors in this [P]Rehab episode!
The movements that are shown in this video include:
-Half Kneeling Hip Flexor Stretch. The posterior pelvic tilt is KEY here
-Thomas Position Hip Flexion - Kettlebell. Make sure to keep your opposite leg hugged the entire time. This is important in minimizing your low back from extending.
-Static Lunge. The key here is to maintain the posterior pelvic tilt while you lower into a lunge. The lower you lunge the further you will feel the stretch on the rear hip flexor. If you want to further load the tissue continue to shift your weight towards the back leg.
Let us know how these stretches feel for you!
Looking to further release your hip flexors? Check out what we having waiting for you in our app
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![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
This is great - love how clear your explanations are, and loved the variations with load!
Oh wow. This is gold! In addition to my gait issue post THR my hip flexor on the unoperated leg is so tight it burns. Gonna give theee a go and will definitely be signing up for your hip program!!!
Really valuable piece of info to differentiate between how you determine RF vs. Iliopsoas! Also, thank you for touching on hip flexor stretch pelvic position! Really important point!
Glad you enjoyed it! Thanks for commenting!
It makes me so happy to see that people are finally starting to move away from the "stretch your muscle if you want more mobility" notion that has long been busted. Thank you for sharing this with everyone!
Absolutely!! Thank you for the comment =)
Hi @Rostam. What exactly you mean, when you say: "move away from the "stretch your muscle if you want more mobility"??? Thanks in advanced!
@@pintorespanol6123 For a long time stretching has been the go-to exercise for those who want to increase their joint mobility. However, research has shown over and over again that stretching only helps in very very specific populations. So I'm happy to see that we're not defaulting to stretching as much as we used to.
@@RostamTorki Or, I got it! In my late 40's I realized the importance of mobility and flexibility. do you have any other recommendations for those, like me, who have very stiff joints, to combine with the stretching routines? and Thanks again
@@pintorespanol6123 Hi! I'm honestly no expert, I am only a physiotherapist in training. I would consult a physiotherapist for expert advice. If that is too expensive, fitness trainers may also be able to help. I always like to recommend a mix of dynamic movements/stretches (think leg swings, arm circles, etc. as some simple examples) along with strengthening to improve mobility. Good luck!
Great exercises for the hip and pelvis! Pain in the lower back is bothering me. Once I tried some of the stretches the correct way I found the pain subsided. Will continue down the road on this. Thank you
New subscriber. Fabulous video. Great explanation about one and two joint hip flexors. Love that you address pelvic stabilization. Thank you
Dorothy, pelvic stabilization is huge! So glad you liked it and thanks for subscribing! New content dropping weekly! Welcome to the [P]rehab fam!
You guys are so totally adorable! Which is totally beside the point. The point is you explain everything in excellent detail without using any jargon, and you make sure to warn against incorrect moves. I haven't tried the exercises, but I recognize the symptoms you describe from comment my osteopath has described. Thank you. My only question is: I have severe osteoarthritis of the knees. What's the best way to protect them when trying anything like this?
Wow, I tried that last exercise y’all demonstrated and damn! That was awesome! Thanks
These guys are incredibly knowledgeable. Thanks guys!!!
Thank you so much!!!
Wow guys... brilliant your job!!
That’s brilliant guys!
Mike thankyou for the tip on tilting hips to increase the stretch
Great information & thanks for getting to the point! I've started(but didn't finish) about 2 dozen videos. I don't need a history of physical therapy or an anatomy lesson. I know what's wrong & I appreciate you giving the information to fix it
Appreciate the kind words and so glad you enjoyed the video!
Will try these out, hip flexors tight due to driving a 70 ton haul truck 10 - 11 hrs a day. These should help immensely. Thank you.
thanks for such helpful information !
This was informative and helpful
Thank you for such helpful information 👍🏻🙏🏻☺️
Yess of course, anytime! Thanks for commenting
you two are amazing!
SO helpful--thank you!
The point about temporary results vs loaded exercise is enlightening. Now to figure out how to do it at home.
Very much so! If no weights are available a loaded backpack is a great option for the strengthen and lengthen concept!!!
Love the hip videos. Would really like some videos with hip strengthening & problems from FAI. I was diagnosed w FAI and had a femoral plasty scope done on the hip.
Love the suggestion Mike! We will get to work! We have a video on FAI if interested! Find it on our hip playlist on the page!
Found the hip mobility!!! Thanks!
Great presentation gents,this truly golden.
Appreciate the kind words!
I’m dealing with this now. Got off work today and felt like my SI joints were locked. 8/10 low back pain. Tight help flexors and rectus femoris could be the key to decrease pain for me.
Super! Many thanks
Thank you
Really great guys!
Thanks for following along! Great stuff coming soon!
thx, very useful 👍
Glad it was helpful! =)
Thanks guys 👍🙏
No problem 👍 Thanks for commenting =)
Soon as a got done doing these I attempted a squat and it sounded like I broke glass lol some things moved that haven’t moved for a while prior to that. I feel great thanks yall 😭🙏🏽
Sois muy buenos! Espero llegar a ser la mitad de bueno que vosotros!
I like that the first thing I have to do is pretending to have a tail 😂
Haha pretending you have a tail is key for this exercise!!
That was one smart patient.
Hahah I know right!
Thanks for the video. What weight kettlebells were used. Cheers
Hi, do you guys do a full strength and mobility plan for marathon runners?
I messed up my pelvic girdle and deep abdominal walls squatting. I don't think I'm mobile enough and I think I was probably bracing improperly. Also, my mid-back went thunk during a tire flip. Dropped me right to my knees and messed up that area. What programs are best to help me recover and for use as accessory work to strengthen these movements (squatting, deadlift, and tire flips) in the future?
Great channel. Glad I found you.
Hi Kevin! So happy you found us! We have some great fundamental programs on our website that work on squatting mechanics etc. You can find them here! theprehabguys.com/prehab-programs-start/
Hope you start feeling better soon!
Much love frm Kenya docs😙
All love to you in Kenya!!
How often and how many sets/reps would you recommend?
Hey - can you do a video on rib flare? Be curous to see your approach - thanks.
Great suggestion!
Awesome vid! What exercise would you recommend if the hip flexor issue was from the iliopsoas rather than the rectus femoris?
Thanks Daniel! Would recommend similar exercises. The only potential difference would be the psoas has attachments to the lower lumbar spine meaning they have more potential to flex the hip in higher degrees of motion so may be able to target it a little more above 90 degrees of hip flexion.
Brilliant thank you!
Hello, would this be applicable for lower cross syndrome? Thank you
Really great! I am struggeling with tight rectus! Would a standing banded match not be as beneficial as these shown excersises, due to engaging of illiopsoas? Or will it still work fine?
That will still work fine, thank you for your support!
@@ThePrehabGuys Holy schmidt, that static lunge was a good stretch! I ahve been doing almost the same, just with the back knee down on the floor, for aprox 5 weeks now, with litle lasting effect beyond there and then. But after just a week with the static lunge it is another world! I do it with quite much weight on the foot, may be that there is a combined strenthening effect. I dont know, but man it works great! Thank you!
Awesome! I was having issues with anterior pelvic tilt, back muscles on one side started to hurt. I've been following some programs to strengthen glutes and abs, and fix the problem, back pain have been reduced alot but i feel those muscles are inflamed.
Shall I continue working out with inflamed muscles?
We are 2 now with the same problem
Hehe.
I've been doing some therocic spine mobility exercises (from a previous prehab video) and some of the glute strengthening, and I'm feeling really good merely after like a week of starting these.
You might try these and see if it helps...
Glad to hear you are feeling better!
Hi. I've found doing the loaded exercise with my left leg it goes through a series of 3 very loud clunks when lowering the weight back down (each and every time). Right leg is fine and neither are struggling with the weight. Is this a problem for doing the exercise? It's quite disconcerting. (Never had any surgeries or anything like that etc)
What if the issue is the iliopsoas then? Or if the femur only comes to parallel with external rotation?
I was wondering, with the 1/2 kneeling HF stretch, how long is this stretch, 5sec total each leg x 10 rep. 3 sets too? Thomas active stretch w/ kettleball, to start 0 weight, 10x 3 sets too. Now these stretches are they everyday or 2/3 x per week. I thank you so much.
Hey Richard! Great questions! Yes, if you want to make the stretch more dynamic doing 8-10 reps and holding for 5-10 secs can be a good starting point! Shooting for 2 sets or so. If you can perform mobility work daily that can be helpful as consistency with mobility work is key however this can vary from person to person and truly any sort of movement is good movement!
What if you have lost all flexion past 45degrees in one of your hips so you can't bring it towards your chest? How would you test/assess or perform the loaded exercise?
Hi Gillian, would depend if the inability to lift past 45 degrees is due to true mobility limitations vs strength/stability/motor control limitations. This would be assessed by looking at passive vs active motions of the hip!!!
Watching on janeiro 2023
🌻
Hi I have a problem when I walk it feels like something is catching me in my hip or groin area. One dr have me a shot and said it was a bone spur or something. I need to know is that actually the same area your working on in this video? If it is I would love to do these or even look into the classes you offer
Look into this for me! theprehabguys.com/product/the-hip-prehab-program/
I strained my low back moving hay, it hurts just above my tailbone and into my butt, I don’t know what that muscle is or how to stretch or strengthen it. If I bend over to put pants on I can’t lift my leg up. Any suggestions?
Hi Rachael! The answer would depend on when the injury occurred and if things are feeling like they are progressing back to normal. Unfortunately, its extremely difficult for us to answer the question here without being able to do a full assessment. We do have a lower back [P]rehab program that will be helpful in guiding you back to activity. There may also be some articles on the website that will be helpful!!!
When I do your Thomas Test, I can get my left knee very close to my chest but the right one will go barely lost 90 degrees towards my chest. Super tight and painful. My hips feel locked when walking a while. Any ideas on the cause?
Hey great question! Hard to say what the cause of your lack of mobility is without a thorough eval but we have this awesome article on hip mobility and some of these would certainly be worth a try! If beneficial, we have a great hip mobility program on our app that I would definitely encourage you to look into! theprehabguys.com/4-exercises-to-improve-hip-mobility/
Please, what to do with runners knee - the physical therapist told me to just continue with Quad extensions and some stretches - No help at all!!!
Hey Bubba! We are so glad you asked! theprehabguys.com/runners-knee-causes-and-treatment/
What have you got that addresses bursitis pain?
theprehabguys.com/hip-bursitis-versus-gluteal-tendinopathy/ check this out, Denise!
Do tight hip flexors cause PE?
Is there any way to do this without using the knee so much? I am starting my journey back to health at 290 and I want to do these lunges but my knees not ready
Starting with an exercise such as a squat that is double legged can help to build up your tolerance prior to jumping into a lunge! We have lots of great resources through our app as well (workouts, fitness programs, programs for injuries) if you are looking for some hip flexor specific programming! Check it out here bit.ly/tryprehabYT
if my knees hurts from hiper extensions, Will I get hurt doing these stretches? they seem to involve a lot of extension of these muscles whose make my knees hurt
Have you checked out our video on hypermobility? We have some great exercises in there for knee hyperextension!
gonna check it, thanks @@ThePrehabGuys
What if the static lunge hurts the outer ankle?
You can try to modify the range or switch the foot positions and see if that helps at all!!!
at the start is ME!!! ouch
Wow i love those hairy leg
my hip flexors cramping easily when i do sit hip abduction or raise it close to 90 degree . wt shd i do?
Cramping can oftentimes be a sign of muscle weakness in that range - try some strengthening exercises for your hip flexors.
@@ThePrehabGuys can u make a video about it? i tried exercises online but still trigger the cramping in Iliopsoas easily
👍
Is Mike wearing two watches or what are they?
One is a Whoop! You can learn more about it here and we also have a great podcast on it! theprehabguys.com/product/whoop-fitness-tracker/
4:45
Why does my right hip flexor keep tightening up?
Sometimes tightness in our muscles is actually weakness, have you checked out any of our content for hip flexor strengthening?
@@ThePrehabGuys I think you're right, I'm only 39 and this started I think when u got a bicycle back in 2015 and spent years just sitting on it... Day in day out, I think as a result its made my clutes and core weak, sound right to you?
Good thing everyone has a massage table at home, or that strength exercise would have been useless...
Give it a try laying on a bed or couch that is a bit higher!
Headphone warning?? FFS
If there's no table at my gym how do I do the kettle bell stretch?
Can try laying off a bench or some plyo boxes if able! Or perform at home off your bed or the edge of a higher couch!