Are you experiencing chronic hip pain or discomfort in your lower body? If so, it’s likely your hips are tight and need a little bit of help to get back into proper alignment. It’s common for individuals to become so sedentary that their hip flexors become locked up, and exercises can be used to unlock the muscles and improve flexibility.
How Do You Unlock Your Hip Flexors?
The hip flexors are a group of muscles in the front of your body that helps to move your legs up and down, such as when you’re running or cycling. Building flexibility and strength in these muscles will help improve your overall performance and reduce the risk of injury.
You can complete specific exercises such as hip bridges, fire hydrants, and lateral lunges to unlock your hip flexors. Additionally, it’s important to make sure you have proper form throughout each exercise. Here are some of the best exercises to unlock your hip flexors.
1. Assessing Hip Flexor Flexibility
Before diving into the exercises, assessing your hip flexor flexibility is essential. Assessing hip flexor flexibility is important for overall musculoskeletal health. When assessing hip flexor flexibility, one should look for active freedom of movement during a range of motion testing in the hip joint itself and surrounding muscles. Here’s how to do it:
- Sit on the table’s edge with one knee brought up towards your chest.
- With the opposite leg, slowly lower it to where you feel like that’s your end range.
- Make sure to keep your low back and pelvis locked out, so you can’t compensate.
- Look at your shin angle. If it’s more elevated, it suggests your rectus femoris is stiff.
- Repeat the process on the other leg.
If your shin angle is closer to the floor, it suggests your hip flexors are flexible.
2. Static Stretches to Unlock Your Hip Flexors
Now, let’s get into a static stretch to unlock your hip flexors. This stretch targets the two-joint hip flexors, specifically the rectus femoris. A simple hip flexor stretch is the most basic exercise for improving your hip mobility. To do this stretch, you’ll want to half-kneel on one knee and put your other foot as far out in front of you as possible. Here are the steps:
- Begin in a half-kneeling position, with one foot in front and one foot behind you.
- Pretend that you have a tail between your legs and tuck your pelvis under.
- Tighten up your core, and you’ll already feel a stretch in your hip flexors.
- If you want to go further, continue to stabilize your pelvis and lean forward slightly.
3. Dynamic Stretch of Hip Flexors
Another effective exercise to unlock your hip flexors is a dynamic stretch. This dynamic stretch requires a certain degree of coordination, strength, and balance in order to complete it properly. It Begins with a lunge position with one foot in front and one foot behind you. Here’s how to do it:
- Begin in a lunge position, with one foot in front and one foot behind you.
- Keep your torso upright and engage your core.
- Slowly lower your back knee towards the ground, feeling the stretch in your hip flexor.
- Hold this position for a few seconds, then return to the starting position.
- Repeat on the other leg.
4. Hip Flexor Strengthening Exercise
Finally, we have a hip flexor strengthening exercise that can help improve your hip flexor strength and flexibility. Hip flexor strengthening exercises are essential for developing and maintaining strength in the hip muscles, which can help prevent injuries. They focus on strengthening the quadriceps, hamstrings, gluteal muscles, and abdominal muscles. The steps are:
- Lie on your back with your knees bent and your feet flat on the ground.
- Lift one leg off the ground, keeping your knee bent, and slowly bring it towards your chest.
- Hold this position for a few seconds, then slowly lower it back down to the ground.
- Repeat on the other leg.
Video: How to Unlock Your Hip Flexors
In this [P]Rehab video, you’ll learn exercises to properly stretch your hip flexors without overextending your lower back. These movements can help athletes, fitness enthusiasts, and anyone looking to improve mobility and flexibility. Try them out and unlock your hip flexors for improved performance and reduced discomfort.
Unlock Your Full Potential with the Ultimate Hip Flexor Program
Tight hip flexors are such a danger hidden in our bodies that even doctors sometimes fail to identify them. It is such a problem that affects not only our body but also our whole well-being since it controls our sit, step, bend, twist, walk, and overall balance.
If you want to release your hip’s muscles tightness, don’t depend only on the exercises and techniques. Because only focusing on workouts and techniques without following the right sequence will not be effective at all. To open up and improve your hips muscle’s flexibility, workout with the right technique and in the right order is a must.
Therefore, we are introducing the “Unlock Your Hip Flexors” program designed by Rick Kaselj, MS, an Injury Specialist and leading Kinesiologist. This program brings all the “Sequential Flow” together of 10 selected exercises, including muscle activation, mobility exercise, 3-D Core stability exercises, and stretching like-static, dynamic, and PNF.
You will get a coaching instructional video on intense core workouts, which will unlock your hip flexors and make you more proactive and strong all day long.
Unlock Your Hip Flexors for Seniors
Here’s a table summarizing the four stretches for unlocking hip flexors for seniors:
|1st Stretch||Stand sideways with your arm wrapped around the chair for support. Drop outside knee towards the ground, keeping ribs lifted and looking straight ahead. Bring your toes back to intensify the stretch.||Hip flexor||3 seconds, switch sides and repeat|
|2nd Stretch||Sit on the edge of the bed and grab one knee with both hands. Sit back and feel the stretch in your hip. Keep your back flat against the floor.||Hip||30 seconds, switch legs and repeat|
|3rd Stretch||Lie on your back with feet flat on the floor and palms on the ground. Press back into the floor, then lift your hips up to form the bridge.||Hip flexor||Repeat for two more sets|
|4th Stretch||Place a pillow under your hips and lay on your stomach. Bring hands up by the face and lift back up as high as possible without pain.||Low back and hip flexors||10 repetitions|
Here is a step-by-step guide to unlocking your hip flexors for seniors based on the information provided:
- For the first stretch, you will need a chair. Stand sideways with your arm wrapped around the back of the chair for support. Drop the knee of your outside leg towards the ground while keeping your ribs lifted and looking straight ahead. You will feel a stretch in your hip flexor. Bring your toes back as far as you can to intensify the stretch. Hold for three seconds, then switch sides and repeat.
- The second stretch is called a “hip hang.” Sit on the edge of your bed and grab one of your knees with both hands. Sit back and feel the stretch in your hip. Keep your back flat against the floor and hold the stretch for 30 seconds. Switch legs and repeat.
- The third stretch is a bridge. Lie on your back with your feet flat on the floor and your palms on the ground. Press your back into the floor, then lift your hips up to form a bridge. Hold for a few seconds, then lower your hips back down to the floor. Repeat for two more sets.
- Place a pillow under your hips and lay on your stomach for the final stretch. Bring your hands up by your face and lift your back up as high as you can without pain. This stretch will target your low back and hip flexors. Do ten repetitions of this stretch.
Remember to listen to your body and stop any stretch that causes pain. With consistency, these stretches can help seniors unlock their hip flexors and improve mobility.
Here’s a video by Eldergym Fitness for Seniors:
The Final Word
In conclusion, the best way to unlock and strengthen your hip flexors is through daily exercise. Through a combination of stretching, light weight training, and cardio, you can gradually reduce discomfort while opening up more range of motion, allowing you to move through life with greater ease and fluidity.