STOP Hip Flexor Stretches Unless You Do This!
HTML-код
- Опубликовано: 5 фев 2025
- Bob and Brad discuss hip flexor stretches.
Website: bobandbrad.com/
RUclips Channel: / physicaltherapyvideo
Bob and Brad Amazon Store: amzn.to/3jAM0JN
Bob (the tall one) has been diagnosed with Ataxia. It affects his balance and his speech, but does not affect his thinking. We appreciate your understanding and support!
~~~~ Video Chapters ~~~~
0:00 intro, 0:35 anatomy of hip flexors, 2:57 best way to stretch a hip flexor, 3:57 adding a belt to stretch the hip flexor, 4:30 using a belt or strap while prone, 6:13 outro
~~~~ Featured Products ~~~~
1) C2 Massage Gun: amzn.to/340qpc7
~~~~ This Week's Giveaway ~~~~
We are giving away a C2 massage gun!
Giveaway Link: www.bobandbrad.com/giveaways
Purchase Link: amzn.to/340qpc7
Discount: Use code BOBBRADFALL for 10% off
This giveaway is open to US fans only!
~~~~Visit us on our other social media platforms~~~~
Website: bobandbrad.com/
Facebook: / bobandbrad
Instagram: / officialbobandbrad
Twitter: / realbobandbrad
Rumble: rumble.com/use...
LinkedIn / bob-and-brad
TikTok / bobandbrad
Snapchat : / bobandbrad22
Sign up for emails:
eepurl.com/dM_E3M
~~~~~Our Products: ~~~~~
Pain Management:
US: C2 Massage Gun: amzn.to/340qpc7
Q2 Mini Massage Gun US: amzn.to/3o77L9h
T2 Massage Gun: amzn.to/3HcKOZJ
X6 PRO Massage Gun with Stainless Steel Head: amzn.to/33ZY8SX
D6 PRO Massage Gun: amzn.to/3tPtHrL
UNI Mini Massage Gun: amzn.to/3WKCl8t
Eye massager: amzn.to/3g7vRfy
Foot Massager: amzn.to/35ndfqe
Knee Glide: www.bobandbrad...
Fit Glide: www.bobandbrad...
Leg Massager: amzn.to/3Om8fTW Back Massager (Cordless): amzn.to/3fOZkyp
Back and Neck Massager with cord: amzn.to/3LWjCCW
Back and Neck Massager cordless: amzn.to/45uFOee
Wellness:
Holy Cowabunga Joint & Muscle Cream: www.bobandbrad...
Fitness:
Resistance Bands: amzn.to/3ACqEWI
Pull Up Bands: amzn.to/3o3wQBN
Grip and Forearm Strengthener: httwww.bobandbrad...
Wall Anchor: www.bobandbrad...
Hanging Handles: www.bobandbrad...
Pull-Up System: www.bobandbrad...
Hand Grip Strengthener: amzn.to/3g4tZEn
Stress Balls: amzn.to/3Sk8WP1
Stretching:
Booyah Stik: www.bobandbrad...
Stretch Strap: amzn.to/3g7i5d2
Posture Pad: www.bobandbrad...
Check out our shirts, mugs, bags and more in our Bob and Brad merchandise shop here:
shop.spreadshi...
Bob & Brad Amazon Store: amzn.to/2RTSLLh
~~~~Medical Disclaimer~~~~
All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
~~~~Affiliate disclaimer~~~~
Keep in mind that we may receive commissions when you click our links and make purchases. However, this does not impact our reviews and comparisons. We are highly selective in our products and try our best to keep things fair and balanced in order to help you make the best choice for you.
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](http://i.ytimg.com/vi/h_srhkcJxAY/mqdefault.jpg)
![Felix "Unfair" | [Stray Kids : SKZ-PLAYER]](http://i.ytimg.com/vi/Oswujxm2Ag0/mqdefault.jpg)
![Blox Fruits Dragon Rework Update [Full Stream]](http://i.ytimg.com/vi/EqDAp8udhm0/mqdefault.jpg)
Looking for another useful technique to fix tight hip flexor and quads? Here is another great video where Bob and Brad demonstrate ways to stretch and mobilize your hip flexors. ruclips.net/video/c8q54cxxjgE/видео.html
"make sure to do both legs so you don't walk around in circles" lmfao!!!
🤣🤣🤣
😂😂😊
Lol!
@Big Dog true😂😂👏
Haha 😂
Bob’s speech is coming along so very well! I’m super happy for him! He is an inspiration to all of us!
Keep it up, buddy!
Thanks 😊
Love you Bob!!
What happened to Bob that would affect his speech?
@@schechter01 Ataxia diagnosis
I do MMA and there are a lot of issues I accumulate in various muscle groups because of this sport. You guys are a godsend. Seriously, your videos have helped me so much. Keep it up, please.
Thanks for watching
Likewise. I’m in the gay porn industry. These videos are amazing. You don’t even know all of the pretzely positions that require hip flexibility.
@@shalizzle793 respect brotha 🙏
Thank you Guys. I am over 70 and every morning before getting out of bed I do my stretching exercises but have been looking for a convenient way to stretch the hip flexors. Now I have it. 👍👍. Very Much appreciated.
Happy to help! 😊
Why is it that you guys always post a video of an issue I'm having at that very moment? It happens so often. You guys are seriously psychic.
Happy to be able to help at just the right time!
Just tried the first stretch in bed after dealing with back pain for several days. I’m not exaggerating when I say with just one 15 sec stretch, the pain melted away.
Love you guys, you really know how to educate and heal ❤
Same
You being here heals a broken heart and spirit 😊❤❤
Thanks!
Thanks! Positive vibes sent your way!
Thank you so much! I've done this stretch for a couple of days and the hip pain I've had for more than 6 months is melting away. And I've tried many other exercises. I'm grateful.
As someone who sliced both of those muscles in one leg completely in half many years ago, and didn't have physical therapy as I healed, I can attest to the difference stretching them makes because I feel clear differences between each leg doing my stretches and those are some of the most important stretches I do for my overall pain levels. They've gotten more similar once I got old scar tissue broken down so I could get better stretches and start realigning my movements correctly as opposed to how I had taught myself those many years ago. It's been a very eye opening experience on the difference small shifts can make. Once again, I really have to thank you guys. For those of us who sustained some pretty bad injuries at a time when physical therapy seemed very rare and have had long-term impacts from them, you guys are lifesavers. A bit early, but have a spooktacular Halloween! 🦋
Thanks for sharing!
Really helpful..doing PT but value and respect your channel. Thanks for making this. Working on my hip flexor and low back.
What do you mean by "got old scar tissue broken down"? How does one do that? Is there anyway to recover from bad injuries to the ligaments or tendons? I had a groin injury many years ago that has never returned to normal.
@@Cormy1 Hi there. I have a massage stick that I basically spent months rolling it over the areas where I have scar tissue. I've used cold, heat, and vitamin E oil, too. I think they've showed the sticks on here before. It's like a rolling pin with nubs. I basically ground the heck out of it and stretched a lot. I also do intermittent fasting. I don't know if the later has helped but I know some believe it does. An electric massager or any of those handheld pressure massagers would probably work, too.
As far as tendons and ligaments go, I don't know if it helps or not. I do use it on them and the knottiness doesn't seem as bad as it used to, but mine still get easily irritated and enflamed. They're pretty much always tight enough to pluck no matter what I do. I'm eating gelatin everyday now to see what it might do because I've noticed my diet makes a big difference on the inflammation levels of them. Due to how strict my diet is (carnivore/animal based) I can tell when I have reactions to something like heavy cream for example.
I don't know what the measurable results of what I do have been, I just know what it feels like both in pain, action, and in running my hands over the areas. As well as both my flexibility and usage ability. I tried, and continue to try when needed, to ensure I'm providing myself some extra nutrition beneficial for healing the areas. I don't know if it works, but I know I can tell a difference when I do and when I don't, so I think it helps in providing the sources needed for healing. In my mind, that's helped a lot.
I also had a lot of scar tissue running down my ribs, my breasts, and spreading up into my underarm area. Prior to doing the same thing on it, the tissue felt like really hard, unmovable ridges. Those areas of my body feels completely different now. I was freaked out at first because I didn't know I'd be able to feel such obvious changes in the composition. It's kind of crazy just how well it works over time.
If you give it a try, I hope it helps you. Groin injuries aren't fun. Bob and Brad have great videos for stretching and strengthening the different areas. I think a lot of progress can be made by doing a combination of everything and having a lot of patience so that the body has time to heal. Two years ago I couldn't walk a quarter of a mile without being in a lot of pain if I managed it. That's with prescription opiates and muscle relaxers. Today, weather permitting, I walk each day. According to my fitness band I'm averaging between 16k and 20k steps a day now. Sometimes a little less. No medications for it. I do still feel pain, but it's less than what it was with the medications prior. It's really exciting to me because it's been a very long time since I could do that, but it's not been easy and I can feel the regression when I don't stay strict with myself. So, I'd say just keep trying and don't give up. There's so much information available now via people like these guys that a lot can be achieved with research, time, and hard headed determination, but I do think there's better success rate if tackling the problem from a variety of directions. At least it's been that way for me. I know we're all different in our needs. I wish you the best of luck with the approach you take. Just keep trying and don't give up. Results may seem to creep along so slowly that it's challenging to see them in a noticable way for many months, but even tiny changes eventually add up. Good luck!🦋
Thank you for this video. I’ve been trying every stretch I could imagine to help my hips. This is perfect!
Glad to see you Bob! Hope you are doing better. ❤
So great to see Bob again!!! God bless you both!
Yoga has been incredibly effective for me in addressing this issue (and many others including diaphragmatic breathing). You know that hip flexor stretch in yoga where you have one knee on the ground, the other foot on the ground, and you gently draw your back foot towards your buttocks? Well, that, along with numerous other yoga poses, has been a game-changer for me in alleviating the tightness in my hip flexors, which has been a persistent problem since my childhood.
My journey began at the age of 4 when I started skating with a milk crate, and by age 6, I was already overtraining. I would perform sit-ups to the point of exhaustion daily. In hockey, I used a hockey stick that was too short, just to minimize the distance between me and the puck. I was practicing my slap shot for hours every day from age 7. Learning the slapshot should begin only at age 11 or 12, when you are heaving and taller. This created muscle imbalances. I started long-distance cycling at the age of 7, and I vividly remember feeling my hip flexors becoming as tight as those of an elderly person when I dismounted from the bike. Running long distances was also a part of my childhood, driven by my father's ambition to mold me into an NHL player. From the age of 4 until recently, adults would criticize my posture due to the impact on my hip flexors, resulting in an anterior pelvic tilt.
For 25 years, beginning at the age of 16, I suffered from severe and chronic back pain, which extended from my buttocks all the way up to my neck. However, I'm thrilled to share that I have been pain-free for nearly two years now.
Throughout this journey, I tried various treatments, including years of physiotherapy, chiropractic care, and massotherapy, but unfortunately, none of these methods provided substantial relief. However, I did gain some valuable insights from these experiences. To alleviate my pain, I engaged in a high level of physical activity every day, embracing active transportation such as cycling and running, as walking exacerbated my discomfort. Sitting and sleeping were particularly painful, which led me to remain in constant motion. As a teacher, I incorporated frequent jumps and stretches into my daily routine.
Truly, I believe I wouldn't have found a solution without integrating daily yoga into my routine by following various online videos. Upon reflection, I realized that had I commenced a daily yoga practice at the age of 16, I am pretty sure I would have experienced significant improvement by the time I turned 18. This would have had a profound impact on the trajectory of my life. For instance, I could have joined my colleagues for lunch without enduring the pain of sitting; instead, I stayed away from my colleagues because I needed this time for a workout.
In any case, I'm sharing my experience because I believe that many individuals could benefit from initiating a yoga practice instead of investing considerable time and money in physiotherapy and chiropractic care. Additionally, yoga is a preventative approach to health. Ideally, if we had all started practicing it in school, the population would age in much better health. Good health and positive habits are indeed contagious.
Thank you for this. Watched 3x, need to watch it again and again. It's helped me with IT Band problem.
Thank you both so much. For the first time in years, someone has finally shown me how to stretch this. ❤
Happy to help!
I don’t like doing those other hip flexor stretches you always see when doing a search, so this makes me really happy because I don’t have to do much.
Thank you guys, this just saved me from missing more work.
They had me do this at Physical Therapy years ago and I'd forgotten all about it. Thanks for the reminder.
Thank You so much, Bob and Brad❤
Wonderful vids as always...
Just a slight adjustment on the attachments you mentioned (you'll be aware already!) :
Rec. Fem - attached to Anterior INFERIOR iliac spine
Sartorius - attached to Anterior SUPERIOR iliac spine..
most grateful for the advice and clips over the years thanks.
You guys are great and are helping so many people.
We are so happy we can help
“Okay that’s enough… that’s enough Bob!” Lmao love you guys.
wow, this helped so much. i havent been able to walk without pain and this dissolved it 💗💗💗
Ty so much guys! U saved me so much money in a dr visit and PT. Instantly feel better.
And ur content is great. Always helps me understand exactly which muscle hurts and how to fix it. Thanks again.
The two of you are invaluable. Thank you gents.
So good to see you, Bob and you too, Brad! Thanks for these. I’m going to add them to my stretching repertoire. 😁
Warning if someone walks in on you doing the stretch via belt method they may run 😂
Totally love you guys! Thanks for this great hip flexor stretching advice!
Thanks for watching, take care!
This was very helpful and new information that is going to make a difference I am sure. Appreciate the laying down on the bed alternative. Does the Asian squat touch on those long muscles? I am working on that exercise too. Thank you. I think you can heal a broken heart. Exercise love when ever and where ever you can. xoxo
Thanks!
This helped me so much!! I sit at a desk all day and get waaay too tight! Thank you!!
As an Athlete THANK YOU GUYS Bob and Brad seriously Thank you! This video as well as others have really helped me!
3:45 - my outside hip is feeling tight, this stretch gets right to it, thank you!
Many thanks for your videos.
They are very helpful.😃
Ps: love the multi-coloured Sam, it makes understanding the muscle structure a lot easier.
Happy to help
@@BobandBrad 👍👍👍
6:17 Very useful one for those who tend to stand most of their work time! Can't recommend it enough and … regarding that broken heart - reflecting on the matter and analysis of certain situation might not mend one's heart to its fullest, but it would certainly bring a piece of mind. Best would be to have no attachments, alas, we all know that only the heart most invested will ache the most.
Thank you Bob and Brad! 🙏
You are very welcome!
You are both a lovely couple of gentlemen and I especially love that medicinal dose of humour at the end...delivered dead pan, perfect (chef's kiss). Oh, thanks for the hip flexor exercise too!!
Thank you soooo much for the great exercises!! I would NEVER have thought of these nor has anyone including physiotherapists shown these to me.🙏❤️
Happy to help!
@@BobandBrad I have a question does leg stretching exercises generally make your legs taller? because my legs are short
Bob and Brad ! I am SOOO THANKFUL for you both. I watched this and wondered, with having had two total knee replacements, is it safe to rotate my leg out on the last exercise? God bless you both for all you do to help us all be healthy and strong! ❤🙏😁
you guys are wonderful, beautiful stretch thanks
Thank you. I didn't know there were so many muscles involved.
Right!
You guys are the best. You are both my inspiration to keep healthy body AND mind! Keep it going, please. Thank you!
This sounds like the muscles I get so inflamed constantly. I've been dealing with over 12 years. I quit work in 2017 due to it. I can barely walk. The muscles catch, feels like the top one crosses and catches on the muscles below. The pain then radiates down my front thigh and around to my hip, and sometimes that catches when i walk. This inhibits my walking, sleeping, and exercising. I've done physical therapy, but no one ever had me do stretches like these. Tge therapy never helped. I'm currently taking mobic to bring swelling down again. Doesn't seem to help. I'm going to start these stretches now. Praying they help. My goal us to be able to walk around my block again, without this crippling pain and catching tightness. Thanks for sharing!
Thank you, Bob & Brad for taking the time to explain these stretches. Doing these stretches make a difference in my day, saving me from SI pain. Love you guys!❤
Great to hear!
Love you Bob! And Brad!
Great video, thank you!
Thanks for the info, i should have stretched the quads first.
That strap with the turquoise loops is worth every penny. It’s so well made and durable, and even has a bit of cushion in the two end loops.
Where do you find them.
The morecombe & wise of physical therapy ❤
Thank you both! Your videos are always so helpful and easily put in to practice!
Great! We are so happy we can help
great work as always
Congratulations you 2 are great this video was really remarkable ❤❤❤
You guys are the BEST!!! My #1 choice to figure out how to care for these body parts!!! Thank you! I was aware of two of these exercises, but you have modified them to get a better stretch! (I also use my belt on my robe to assist!😅)
Great video. Less marketing all content.
Great video! Those stretches look pretty intense.
Thanks for watching 😊
Ty for this I’ve been having hip pain and back pain for months. Ty
Hopefully this helps 😊
Great exercise for hip management stretch . regards guys . from Texas
You two are fabulous!!
Thank you 😊
Hi Bob and Brad, Wow again this is just what I need!!! You two are the best!! Have a great day! :)
Thank you! You gave a great day as well!
Firstly thanks a MILLION for all your helpful advice over the years Gents! Question: Would you consider doing a video focussing on back/core stretches that are specifically geared towards gradually increasing flexibility (rather than preventing pain & strengthening)? I mean for those among us who've had some disc/back damage and are now realising it's getting harder and harder to reach our toes to trim our toenails : ) Thanks!
Thanks for sharing!
I even feel better right after I only just finished watching this😂. Will definitely try it soon!
Love these videos for SI dysfunction
Great to hear! Thanks for watching
Exactly what I needed. Thank you!
You are very welcome!
I needed this.
Thank you very much
Thank you.😊
I’m a tall person too, so I like seeing Bob doing the stretches. If he can reach the strap to pull his foot back, I can too!
This video is exactly what I needed
Glad we could help
the second obe is amazing
🙏🏾 Bob is getting better and stronger 💪🏾 Thanks guys 💜
Happy to help!
Something that works well is doing the first strech at the edge of surface of lower elevation like a couch and tuck your foot and shin under your thigh, with the top part of your foot lying flat on the ground. It is more prohibitive of pulling your other knee towards you tho unless you are crazy flexable.
Can’t wait too try this hopefully give some relief in my right hip, makes it hard too sleep at night. Btw what does Bob say at 6:25!?
Great information!
Thanks!
Work on something with no progress, we will never stop, I like it
Thanks for showing those 2 exercises I needed that bad because of my drop foot after back surgery. I will be doing the exercises
Great to hear!
Thank you
the rectus femoris attached to the AIIS not the ASIS, but close.
Could you just do this standing and grabbing your foot like a regular quadricep stretch? Or does this way stratch the muscles differently?
After getting painful calf tightness and shin splints almost immediately while walking, it was suggested to strengthen & stretch hip flexors and gluteus med. Should these be done before or after a walking workout?
Great Video
I don't know if I have weak flexor , tight or injured.
Is it possible to self test?
The slight pain I have is the small flexor on the inside of right hip.
Coincidentally, lifting my foot off the ground while sitting, is more difficult and limited on the right side that has the pain.
If it's an injury, is stretching okay?
Very nice you guys! 👍🏼
My left hip flexor hurts right down to my knee. I stretch it and do strengthening exercises and at night if I’m in pain I rub DMSO on the area in pain.
Sartorius (weakly) bend knee, so how You wAnt to stretch this muslce with knee BENDING?
We will add this to our to do list
Thanks guys, how long do you hold those pulls/and how many?.. thanks 🙂
When i attempt the second style on my stomach, it yields the worst muscle spasm and cramp, to the point my leg curls and my toes crunch up. I am getting an appointment setup with my DO and PT soon.
Love you guys
Is there any significance to the position of the head/chest during these stretches? I see Bob is using a pillow. Will the position help the stretch? After 25 years of office work, ALL of these muscles are tight (short?) and I feel it every way you describe. So grateful for your videos. Thanks guys!
Yessss! I need to do these! 😩 Thank you!
You are very welcome!
Yeah, you guys rock!
Could you not use hands/arms to pull the legs instead of a belt? Or would that compromise the stretch?
Where the blue tape ends on bottom is where I HURT!!
The short light green I mean......right at top of leg in groin area.
Try this video: Best Self-Treatment for A Groin Pull. Stretches, Exercises, & Massage (Updated)
ruclips.net/video/CZ6PI7Tj5AA/видео.html
@@BobandBrad thank you!
I need to get on this, those muscles super tight. Thanks!
You are very welcome!
Do you have any exercises for hip flexor while standing or in a chair? I stand at a work bench most the days and no place to lay down that is clean. would like to do at work. Thank you
“we can fix anything, except a broken heart” 😂💀
I use a hard, red rubber ball (made for therapy stuff) about the size of a tennis ball and I twist it (or push in and pull/slide it) into my skin/muscles around the perimeter of my man-parts (symmetrically). I do roughly the same thing in the shower using a washcloth balled-up. Helps to hold your flesh/muscle with one hand and push-in and pull/stretch with the other hand. These methods help A TON and take very little time for fast/amazing, mind-boggling results! I've had a lot of myofascial release therapy in the past for low back pain/tightness and myofascial release was by far the most helpful to correct low back pain and pelvic tilt (for me at least). The myofascial release technique is painful as you do it but the "payoff" is huge!
I just love you guys!
What is you don’t have a raised table ? ❤️ you both…
I only have this problem in my left leg is that normal and what can I take over the counter for sciatic nerve pain?
My friend is 66 and has knee pain. She could benefit greatly is her quads weren't so tight I think.
I was hiking and got pain below the patella. Not bad but once I was rubbing the quad area and noticed the vmo was tight/tender. Muscle rolling it stretches it some and that pain I felt below the patella stops. A tracking problem I think.
Hopefully this can help 😊