:muscle:Sitting for long periods contributes to hip flexor tightness and weakness.
:massage:Traditional hip flexor stretches may not be effective and can even cause more pain.
:clock1:Active self myofascial release using a massage ball can help improve tissue quality.
:runner:Activate the glutes and other hip muscles with the standing glute contraction exercise.
:person_in_lotus_position:Practice the standing slumpy psoas exercise to dissociate hip flexion from lumbar flexion.
Why do standard hip flexor stretches not work?
—Standard hip flexor stretches may aggravate the anterior part of the hip and contribute to more pain. They also do not effectively restore muscle strength.
How often should I do these exercises?
—These exercises can be done 2-3 times a week for 4-8 weeks to see noticeable improvements in hip flexor tightness and achiness.
Can I do the exercises without any equipment?
—Yes, all of these exercises can be done without any equipment. However, using external load like a dumbbell can provide added challenge and further strengthen the muscles.
Will these exercises help with lower back pain?
—Yes, by targeting the psoas muscle and improving hip stability, these exercises can also help alleviate lower back pain caused by imbalances in the hip flexor muscles.
Can I expect immediate results from these exercises?
—While you may feel some immediate relief after doing these exercises once, consistent practice for at least 4 weeks is recommended to see lasting improvements in hip flexor flexibility and strength.
00:00Introduction to the importance of relieving hip flexor tightness and achiness.
02:30Explanation of the key hip flexor muscles involved and their functions.
04:30Causes of hip flexor tightness and weakness, including sitting for long periods.
06:20Demonstration of active self myofascial release using a massage ball to improve tissue quality.
08:40Explanation and demonstration of the standing glute contraction exercise to activate the glutes and other hip muscles.
10:40Demonstration of the standing slumpy psoas exercise to dissociate hip flexion from lumbar flexion.
