TIGHT HIP FLEXORS are a very common type of injury among sportspeople, the most common symptom of which is lower back pain or discomfort at the front of your hip.
Stretching, soft tissue release techniques, strengthening exercises and trigger point therapy have all been proven to alleviate pain but a chartered physiotherapist is the best person to guide you on the most effective treatment of choice.
There are a number of reasons for tight hip flexors – sitting at a computer for eight hours a day definitely doesn’t help, nor does cycling long distances.
And if you do seek professional help from a physio, chances are he’ll give you at least one of these three exercises to do to help you solve the issue.
1. Butterfly stretch
This is a very simple exercise that can be performed just about anywhere.
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To start you sit on the floor and bring the soles of your feet together, keeping your back straight and shoulders back and upright.
Now, with the help of your hands drive your knees into the floor and done correctly, you should feel this in your hamstrings and the groin.
Remember you should be sitting up tall and not slouching. Hold the stretch for 30 seconds and repeat three times.
2. Bulgarian split squat
This is slightly more difficult than the butterfly stretch and you will need something like a chair, a bench, a step of the stairs or a box to rest one of your feet on.
Stand about three feet in front of the box/bench/chair/step. Now place your left foot on the bench behind you so that only your instep is on it. The right foot should be out in front.
Next, you slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor. Really feel that stretch in the front of your hips.
To complete the stretch, tilt your body left when your left knee is touching the floor and to the right when your right knee is touching the floor. Push yourself back to the original starting position, slowly. Hold each stretch for 30 seconds and repeat three times.
3. Head to knee pose – a lot easier than we make it sound!
Begin seated with legs extended out in front of you, allowing the left toes to roll outward to open up the hip.
Bend the knee and pull the left heel towards your pelvis. Grab your ankle to draw the heel further towards the body, bringing the left sole to rest on the inner right thigh.
Press the palms into the floor on either side of the extended leg and really focus on resting on your sit bones.
Bring your arms overhead and turn your chest slightly towards the extended leg, exhaling as you stretch forward from the hips, extending the torso over the straight leg.
Using both hands grasp either the shin, ankle or foot, depending on your flexibility.
Resist the temptation to jerk or bounce. Breathe slowly before slowly exiting the post. Switch legs and repeat a total of three times on either side.
Those hip flexors feeling a bit tight? Here's how to loosen them
TIGHT HIP FLEXORS are a very common type of injury among sportspeople, the most common symptom of which is lower back pain or discomfort at the front of your hip.
Stretching, soft tissue release techniques, strengthening exercises and trigger point therapy have all been proven to alleviate pain but a chartered physiotherapist is the best person to guide you on the most effective treatment of choice.
There are a number of reasons for tight hip flexors – sitting at a computer for eight hours a day definitely doesn’t help, nor does cycling long distances.
And if you do seek professional help from a physio, chances are he’ll give you at least one of these three exercises to do to help you solve the issue.
1. Butterfly stretch
This is a very simple exercise that can be performed just about anywhere.
To start you sit on the floor and bring the soles of your feet together, keeping your back straight and shoulders back and upright.
Now, with the help of your hands drive your knees into the floor and done correctly, you should feel this in your hamstrings and the groin.
Remember you should be sitting up tall and not slouching. Hold the stretch for 30 seconds and repeat three times.
2. Bulgarian split squat
This is slightly more difficult than the butterfly stretch and you will need something like a chair, a bench, a step of the stairs or a box to rest one of your feet on.
Stand about three feet in front of the box/bench/chair/step. Now place your left foot on the bench behind you so that only your instep is on it. The right foot should be out in front.
Next, you slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor. Really feel that stretch in the front of your hips.
To complete the stretch, tilt your body left when your left knee is touching the floor and to the right when your right knee is touching the floor. Push yourself back to the original starting position, slowly. Hold each stretch for 30 seconds and repeat three times.
3. Head to knee pose – a lot easier than we make it sound!
Begin seated with legs extended out in front of you, allowing the left toes to roll outward to open up the hip.
Bend the knee and pull the left heel towards your pelvis. Grab your ankle to draw the heel further towards the body, bringing the left sole to rest on the inner right thigh.
Press the palms into the floor on either side of the extended leg and really focus on resting on your sit bones.
Bring your arms overhead and turn your chest slightly towards the extended leg, exhaling as you stretch forward from the hips, extending the torso over the straight leg.
Using both hands grasp either the shin, ankle or foot, depending on your flexibility.
Resist the temptation to jerk or bounce. Breathe slowly before slowly exiting the post. Switch legs and repeat a total of three times on either side.
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Exercise Fitness hip flexors