Sequence For Tight Hip Flexors

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Do the front of your hips ever feel achy after a long day of sitting and little activity?

If the answer is yes, it is time to get to know your hip flexors!

Tight, and weak hip flexors can cause all kinds of issues, including: hip pain, back pain, and poor posture.

Try the sequence below, to help you relieve tension in your hip flexors.

Do this routine after sitting for long periods of time!

1. Foam Roll TFL

  • Difficulty: Beginner
  • Primary muscles targeted: Tensor fascia latae
  • Duration: 1 minute each side

Massaging your TFL with a foam roller can help relieve tension in the lower back, hips, IT band and knees.

Tip 1. Find tender areas.
Tip 2. Breathe calmly and stay relaxed. 

2. Foam Roll Quads

  • Difficulty: Beginner
  • Primary muscles targeted: Quadriceps
  • Duration: 1 minute each side

Massaging your quadriceps with a foam roller can help relieve tension in your lower back, hips, and knees.

Tip 1. Find tender areas.
Tip 2. Breathe calmly and stay relaxed. 

3. Kneeling Hip Flexor Stretch

  • Difficulty: Beginner
  • Primary muscles targeted: Hip flexors
  • Duration: 30 seconds

Kneeling hip flexor stretch relieves tension in your hip flexors.

Tip 1. Get into a stable position with your knee directly over your ankle.
Tip 2. Keep your back toes pressed into the floor.
Tip 3. Maintain tall posture.

4. Lizard Pose

  • Difficulty: Intermediate
  • Primary muscles targeted: Hip flexors
  • Duration: 30 seconds 

Lizard pose offers a deep stretch through your hip flexors. To lessen the stretch you can lift your forearms off the ground and support your bodyweight with your hands.

Tip 1. Begin in a low lunge with your forearms on the floor.
Tip 2. Breathe calmly as you straighten your leg as much as you can.
Tip 3. Most of your weight should be in your front foot.

5. Squat and Forward Bend

  • Difficulty: Beginner
  • Primary muscles targeted: Hip flexors, hamstrings
  • Reps: 10

Squat and forward bend will help you test your hip flexion going from knees bent to straight.

Tip 1. Hinge your hips back as you squat.
Tip 2. Engage your hamstrings as you bend forward.
Tip 3. Move in a slow, controlled manner.

Watch me do the sequence in the video below.

Try this sequence and share your experience in the comments section below.

To improve hip mobility, you will want to stretch and strengthen the area around your hips. Stretch and strengthen your inner thighs and stretch and strengthen your glutes.


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