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Learn how to do one knee kneeling hip flexor stretch. This hip flexor stretch is one of the best stretches for hip pain and low back pain. Get our 3-days to a better posture series here: http://bit.ly/2SBXkct
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Nothing posted on this channel is medical advice or a substitute for advice from your physician or healthcare provider. Always contact your physician or other healthcare provider with any questions about a medical condition or your personal health. You may read the full disclaimer here: https://backintelligence.com/youtube-disclaimer/ Video Rating: / 5
Learn how to perform a hip flexor stretch correctly to alleviate lower back pain.
This exercise is taught to you by Justin Price – Creator of The BioMechanics Method.
The BioMechanics Method teaches health and fitness professionals how to alleviate muscle and joint pain caused by musculoskeletal imbalances. The BioMechanics Method Corrective Exercise Specialist (TBMM-CES) credential is the industry’s highest rated CES program with qualified professionals in over 60 countries.
Personal trainers, athletic trainers, fitness professionals, physiotherapists, chiropractors, physical therapists, Pilates instructors, yoga instructors and massage therapists who have completed this CEC-approved course in corrective exercise are highly sought-after for the assessment skills and corrective exercise techniques that enable them to help people who suffer from back pain, neck pain, shoulder pain, knee pain and foot pain become pain free so that they can get back to all those activities they love.
Learn more about The BioMechanics Method: https://www.thebiomechanicsmethod.com/
A collection of the best stretches for tight hip flexors and best exercises for hip weakness. Includes tests so you can tell which exercises will be the best for your pain and step-by-step instructions on how to perform them properly. All demonstrated by a doctor of physical therapy. Keep reading for more!
STRETCH OUT STRAP USED IN THIS VIDEO (aff): https://amzn.to/31uVn5b
OTHER VIDEOS YOU MIGHT FIND USEFUL:
✅ BEST EXERCISES FOR HIP BURSITIS: https://youtu.be/10djgkzwsFk
✅ HOW TO FIX YOUR LOWER BACK POSTURE: https://youtu.be/QumlJTVhVCc
✅ HOW TO STRETCH YOUR TIGHT HAMSTRINGS: https://youtu.be/F0KLuaPyP4g
✅ 10 BEST STRETCHES FOR TIGHT HIPS: https://youtu.be/f0sXwLNjp6c
Pain in the front of your hip can be a common condition. Most people think pain in this area is due to hip flexor tightness. While this is true in many instances, it’s not true ALL the time.
Many of us have tight hip flexors. This is often a result of spending so much time in positions with our hips bent (sitting, sleeping in a fetal position, etc). With our hip flexors in this position, over time they can undergo what we call an “adaptive shortening”.
This is where the muscles actually tighten up in this shortened position making movement very painful.
The recommended treatment for tight hip flexors is obviously stretching.
But what if the pain in your hip isn’t due to hip flexor tightness?
Believe it or not, some people can actually have weakness in their hip flexors that manifests itself as anterior hip pain.
If that’s the case, you absolutely don’t want to be stretching them! In fact – just the opposite. If your hip flexors are weak and if that’s what’s causing your anterior hip pain, then the recommended treatment would be strengthening them.
This is best done via specific exercises that are going to work the muscles in this area in the best way possible to help alleviate your pain and discomfort.
In this video, I demonstrate some simple tests that you can do at home to assess whether your hip flexors are tight or weak.
You can then follow along with 2-3 simple exercises and stretches based on your condition to see what exactly are the best exercises for your specific condition.
HOW TO CHECK FOR HIP FLEXOR TIGHTNESS (3:24)
Lay flat on your back on the edge of a table or counter (this can be done on your bed, but if it’s too soft the test won’t be as accurate).
Hug both knees to your chest.
Slowly lower one leg down towards the table.
The lowered leg should lay flat (or almost touch) the table. If not, this is an indication of hip flexor tightness and you need to stretch it out.
HOW TO CHECK FOR HIP FLEXOR WEAKNESS (4:56)
Put your foot up on a chair – your knee should be at the level of your hip.
Raise your foot off the chair and then lower it back down.
Repeat this ten times.
Repeat on the other side.
They should feel the same on both sides. If one side is weaker or if performing this test is difficult, that would be an indication that your hip flexor is weak and DOES NOT need to stretch but rather needs strengthening.
BEST HIP FLEXOR STRETCHES
The stretches demonstrated in this video are as follows:
PRONE HIP FLEXOR STRETCH (7:00)
SUPINE HIP FLEXOR STRETCH (8:51)
KNEELING HIP FLEXOR STRETCH (9:43)
BEST STRENGTH EXERCISES FOR HIP FLEXORS
If you have hip flexor weakness, these are the best exercises for you:
STRAIGHT LEG RAISES (11:51)
INVERTED “L” STRAIGHT LEG RAISES (12:32)
STANDING KNEE RAISES (13:17)
I hope those help you out of some of the pain or discomfort you might be experiencing in your anterior hip! If you did find some relief from this video, do me a favor and hit that “thumbs up” button! Also, if you know anyone this might help please share with them by pushing the “share” button above.
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demonstrate the top 3 exercises for strengthening your hip flexors.
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Nagging hip pain can bring your day to a grinding halt. Join Airrosti’s Dr. Crisp to learn more about the causes of hip flexor pain and watch as he demonstrates some simple exercises you can do to prevent hip flexor strains.
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Unlock Hip Flexor Tightness & Pain in 90 Seconds! In Bed.
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Do you have tight hip flexors? Try this technique to unlock your hip flexor tightness in 90 seconds. Bob & Brad run you through a stretching technique to help release your hip flexor muscles and decrease pain. You can even do it in your bed.
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Are you someone who experiences tightness in the front of your hips or are looking to improve hip extension range of motion?
In this video, we review the anatomy and function of the hip flexors, how you can objectively assess for potential limitations, and what are some of the best exercise for improving range of motion in this area.
The following muscles are primarily responsible for flexing the hip: iliopsoas, rectus femoris, tensor fasciae latae (TFL), sartorius, adductor longus, and pectineus muscles.
Hip flexion is in reference to drawing the femur closer to the pelvic (i.e. lifting leg) and moving pelvis closer to the femur (i.e. anterior pelvic tilt). Additionally, due to its attachments, the iliopsoas muscle also assists in trunk flexion.
Possessing adequate hip extension range of motion can be an important consideration for performance during various athletic activities, such as with sprinting. Additionally it can allow you to express more movement variability or explore more movement options that you may not be able to do otherwise. There is not a set amount of hip extension everyone should strive for, but rather how much you need is dependent on your desired activities and goals. For some, just a few degrees might be appropriate while others may benefit from more.
Hip tightness is a subjective experience, and by itself, is not indicative of a problem. The video will review some strategies for assessing limitation in hip extension, but it is possible the sensation of tightness can exist without an actual limitation in hip movement. However, if reducing or altering this sensation is important to you, then some of these same exercises used to improve hip extension can also be helpful.
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WARNING: None of the presentation here constitutes professional advice for your specific situation. ALWAYS consult with a physiotherapist before trying a new exercise like those shown here.
https://www.yorkvillephysiotherapy.com – Toronto Physiotherapist James Braithwaite talks about Hip Flexor strain. If you’re an athlete engaging in any activity that involves strenuous hip flexion (e.g. runners, dancers, soccer players and even hockey players) there’s a good chance you’ve experienced a hip flexor strain. It can even manifest as low back pain! One home muscle releasing techniqueis shown. Remember, with home releasing techniques, simply apply pressure to the belly of the muscle and move the muscle underneath the pressure. A great contract-relax stretch technique is also demonstrated.
Hip pain or back pain? This simple hip flexor and quad stretch is crazy effective and can help relieve your hip and back pain.
Hip flexor program (by our friends at GotROM): http://bit.ly/rom4flexors
The Back Pain Fix: https://uprighthealth.com/backfix
Articles and programs for your hips: http://uprighthealth.com/hip-help
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ABOUT THIS VIDEO
In this video Matt explains how to do a hip flexor and quad stretch to help you with hip and back pain. If you want to improve hip mobility, loosen your quads, or stretch your hip flexors, you’ll want to watch this video the whole way through. You will learn how to improve hip extension…and you can even learn how to improve hip internal and external rotation with this hip stretch. Video Rating: / 5
The role of the hip flexors:
The hip flexor muscles include the iliacus and psoas major. Together these muscles act to lift the thigh up closer to the abdomen, which is the movement known as hip flexion. Excessive tightness of the hip flexor muscles is more likely to occur in certain people. It can lead to biomechanical abnormalities and be a source of pain.
People that are more prone to hip flexor tightness:
People that have occupations that involve prolonged periods of sitting are prone to hip flexor tightness as the hips are in a sustained flexed position during sitting. People that engage in regular exercise such as running and cycling are also more prone to tight hip flexors. Sportspeople playing kicking sports such as soccer and football are also more likely to experience excessive flexor tightness as the kicking motion involves repetitive hip flexion movements.
The consequences of tight hip flexors:
Tight hip flexors can be a local source of pain around the hip joint which can be present during prolonged periods of sitting or during sporting activities that utilise the hip flexor muscles. Excessive tightness of the hip flexors can change lumbo-pelvic posture as it pulls the pelvis into an anteriorly tilted position. Increased anterior pelvic tilt increases the curve within the lumbar spine (lordosis) which in turn can cause the facet joint of the lumbar spine to be compressed more and tighten up surrounding back extensor muscles such as the erector spinae; this can lead to associated lower back pain.
Tight hip flexors and altered alignment of the pelvis can also lead to over-activity of the hip flexor muscles and altered neuromuscular activity of the gluteal and core muscles which can further be a source of hip pain.
What can we do to reduce hip flexor tightness?
Our experienced physiotherapists at Capital Physiotherapy can help to reduce hip flexor tightness and associated aches and pains through various treatment options which include:
– Massage and trigger point release
– Gluteal and core strengthening to improve lumbo-pelvic stability
– Neuromuscular training
– Stretches
What can you do to reduce hip flexor tightness?
To manage tight hip flexors stretch the hip flexors daily, try and stand up every 30-60 minutes to avoid sitting for prolonged periods.
Drop down into lunge position. Tilt pelvis backwards to activate glutes. Then lean forward at the hips, keeping the back in a neutral position. A stretch should be felt near the groin/front of the thigh. Hold for 30 seconds. Repeat up to 4 times a day. Stretch at least once a day.
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