Stretches To Loosen Tight Hip Flexors - Medshield Movement

Stretches To Loosen Tight Hip Flexors

Here we take a look at what causes tight hip flexors and some stretches that you can do at home to release tightness and create more flexibility. Your hip flexors are a group of muscles towards the front of your hip that move when you flex your leg and knee up towards your body. Having a weak core and poor posture can typically cause pain in this area as well as living a more sedentary life and sitting for long periods daily. 

Signs of tight hip flexors include pain or discomfort in the front of your hip that typically worsens with prolonged sitting or sports such as running or cycling. Symptoms of tight hip flexors can appear as: a sharp or sudden pain in the hip or groin area; cramping in muscles along the upper leg; muscle spasms in the hips or thighs; reduced mobility; limping; and lower back pain to name a few.

Stretches to release tight hip flexors:

First of all, it’s important to rest and stop any exercise if you’re experiencing pain and to seek the advice of a medical professional, such as a physiotherapist. If given the clear to do mobility and stretching, these are some moves that can help to create more flexibility and prevent further or recurring injuries in that area. 

1: Low-Lunge Hip Flexor Stretch
How: begin by kneeling on the floor. Bring your right leg in front of you so that your right thigh is parallel to the floor with your knee bent at a 90-degree angle and your foot is flat on the floor.
Ensure that your shin on the floor is pointing straight back behind you. Place your hands on your hips, contract your glutes and feel your pelvis tuck under you. With your back straight, shift your weight forwards until you feel a stretch through the front of the left thigh and groin. For an even deeper stretch, reach your left arm up overhead and slightly toward the right. Repeat on the other side.

2: 90-90 Hip Stretch

How: Sit on the floor with your right leg in front of you and your knee bent at a 90-degree angle, so the bottom of your foot is facing the left wall. (If this already feels uncomfortable or painful, do not proceed further, but rather try the next exercise.) Extend your left leg out to the side and bend your knee at a 90-degree angle, so the bottom of your foot is facing the back wall. Square your shoulders to the front and extend your arms straight out in front of you. Your fingertips should face the front wall. Place your fingertips on either side of your right shin for balance. Think about sinking both hips into the floor. Gently repeat on the other side, moving careful. Switch sides 10 times.

Advanced: For an even deeper stretch, lean your chest as far forward as you can go without losing the connection between your hips and the floor.  

3: Side-Lying Hip Flexor Stretch

How: Lie on the floor on your left side with your knees bent so that they are in line with your hips, forming a 90-degree angle. Move your right foot backward and gently grab the top of the ankle with your right hand. Slowly and gently pull your foot with your right hand, bringing your leg behind you. Don’t arch your back. You should feel a stretch in the front of your thighs and your hip flexor on the right side. Gently repeat on the other side, moving careful. Switch sides 5-10 times.

Incorporate the above stretches into your regular stretching routine. This is especially beneficial for runners and cyclists. For a full mobility workout, check out this exercise video

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