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Stretching Hip flexors
The hip flexor or m. (musculus) Iliopsoas, is a large and powerful muscle located at the front of the hip. The hip flexor is made up of two, sometimes three other muscles, the psoas major, the iliacus and sometimes the psoas minor. Not all people are born with a psoas minor. The main function of the hip flexor is to bend the hip forward and rotate it outwards. The muscle also allows us to bend our body sideways.
The muscle plays a central role in our movement and posture. It is not uncommon for this muscle to become stiff and/or overworked. Playing sports, being very sedentary, aging, injury or even certain medical conditions are factors that can affect the hip flexor. By learning how to properly stretch and strengthen the hip flexors, you can improve your mobility, prevent injury and even relieve some types of back and hip pain.
Why do you get stiff hip flexors?
Stiff hip flexors can develop for several reasons. Prolonged sitting can make the hip flexor muscle short and stiff. Repetitive movement, such as running or cycling, can also cause overuse and stiffness. Other potential causes include ageing, poor posture but also psychological stress.
How should you stretch for stiff hip flexors?
Stretching for stiff hip flexors should initially be done gently and consistently to achieve the best results. Following the correct technique is crucial to avoid injury and to stretch the muscle effectively. Stretching should never hurt.
Dynamic stretching is preferable as it warms up and prepares the body for activity. The range of motion of the joints is increased and the flow and remodeling of the fascia around the muscle cells is stimulated. Dynamic stretching involves the muscle moving in and out of a stretched position. Static stretching can be comfortable and relaxing but is not preferable if activity is to be performed. In rehabilitation, static stretching can be beneficial.
Do you have pain in your hip flexors? Read more about hip pain and hip flexor on these pages.
Best exercises for stiff hip flexors
Lunge. Take a step forward with any leg, leaving the knee of the other leg on the ground. Keep your back upright. Put your hands on your hips and gently push your hips forward until you feel a stretch. Avoid falling forward with your back. Stretch the muscle for a few seconds and come back. Repeat again. Switch legs and repeat.
Lunging on a chair. Step forward and place your foot on a chair, stool or similar. Keep your back upright. Gently push your hips forward until you feel a stretch. Stretch the muscle for a few seconds and come back. Repeat again. Switch legs and repeat. Variation: Try performing the stretch with your foot, which is still on the ground, twisted outwards.
Lying static stretch. Sit on the edge of the short side of an away or bench. The knee creases should be a bit off the edge. Fall backwards on the bench and grab any knee and pull it towards your chest. Let the other leg just hang off the edge. Breathe deeply and let gravity stretch out the muscle. Avoid curving the lumbar spine.
To get an even better effect from the stretching, it is recommended to breathe deeply during the stretching.
Hip flexor stretching when pregnant
Pregnancy can often lead to extra strain on the hip flexor. It is important to be careful when stretching during pregnancy, and it may be helpful to consult a doctor or physiotherapist for safe and effective advice.
Stretching Hip flexors – What can I do myself?
Make sure you stretch regularly and maintain good technique. Remember that stretching should never hurt. Start gently and gradually increase the intensity and duration of your stretches. Remember to stretch dynamically before physical activity.
What should you consider when stretching hip flexors?
When stretching your hip flexors, it’s important not to push too hard or too fast. This can lead to injuries. If you feel any sharp pain, stop immediately and contact a healthcare professional.
Frequently asked questions about stretching the Hip Bend
Can you stretch the hip flexor?
Yes, it is recommended to regularly stretch the hip flexor to maintain mobility and avoid stiffness and pain.
How do you stretch the front hip?
Exercises such as lunges where you vary the position of the foot can all help to stretch the front of the hip. Try to see what works for you.
Why stretch your hip?
Stretching the hip can improve mobility, reduce pain, prevent injury and improve overall performance and quality of life.
How to get rid of hip locking?
Hip locking should be treated by a healthcare professional. Stretching and strengthening exercises can help prevent future episodes.
When should you not stretch the hip flexor?
If you have an active injury or inflammation of the hip flexor, it may be best to avoid stretching until you have consulted a healthcare professional.
