Once you know where each muscle attaches you can identify specific weakness by designing exercises that target a smaller group of muscles or positions instead of all of them at once. To know which ones are tight or weak strengthen your knowledge of the anatomy of hip flexion and function of the various muscles. Then, design exercises that target each muscle more independently to explore the strength of each one. This is often called corrective exercise.
If you suffer from tight hips, I’ve compiled the best stretches and exercises to help you get the relief you need! Whether your hips are tight from sitting all day or from killing your last workout, these hip flexor stretches should help you get some relief. Tight muscles can potentially be shortened, and tight hips might mean your abs are weak or you have some instability in your back. Let’s stretch these babies out and help you work to get balanced and feeling better!
The wisdom that Sahrmann shares in her book Diagnosis and Treatment of Movement Impairment Syndromes explains many of the injury riddles of the Strength and Conditioning field, particularly the “hip flexor pull” or “quad pull.” The key to understanding the motion of hip flexion comes from looking at the anatomical leverages of the different muscles involved. There are five muscles that are capable of assisting in hip flexion:

Lay on your back on your mat and pull your knees to your chest. Place your hands on the inside arches of your feet and open your knees wider than shoulder-width apart. Keeping your back pressed into the mat as much as possible, press your feet into hands while pulling down on feet, creating resistance. Breathe deeply and hold for at least 30 seconds.
The wisdom that Sahrmann shares in her book Diagnosis and Treatment of Movement Impairment Syndromes explains many of the injury riddles of the Strength and Conditioning field, particularly the “hip flexor pull” or “quad pull.” The key to understanding the motion of hip flexion comes from looking at the anatomical leverages of the different muscles involved. There are five muscles that are capable of assisting in hip flexion:

Tight hips can stem from multiple things, so I recommend you see a physical therapist, physiotherapist, or personal trainer to help identify the actual issue. Like I mentioned before, your hip flexors may be tight because they are shortened and weakened from desk jockeying all day, or maybe your workout is leading to a muscular imbalance. Perhaps your back is weak and some muscles are pulling double duty, creating extra tension. There’s also a good chance your core is weak and your glutes are underdeveloped.

The iliopsoas muscle is the prime hip flexor and shortening may affect the lower back, pelvis, and/or hip joint. Caution should be taken during this release due to the sensitive area in which the therapist's hand pushes, i.e. proximity to the appendix, possible abdominal aortic abnormalities, potential tissue weaknesses predisposing to inguinal hernias, ovarian conditions, or general irritation/inflammation of the gastrointestinal system; hence, this release may occasionally be replaced by the regular therapeutic stretch presented in Chapter 7 (see Fig. 7.14).

Putting the exercise in writing do not help me, I need to watch them doing them so, I can figer out how to do them, or if I should even try to do them. I use the flex extendors, lifting my legs one at a time from the flor to strengthen my thys, hip and buttox. And I try to remember to do the bridge excerise. I have had 2 total hip replacements , 7 months a part, in 2013. Trying to get stronger with cold weather will be 70 in Feb. Linda
You can use over-the-counter remedies such as Motrin or Advil (ibuprofen) or Aleve (naproxen) to help with pain and swelling. Tylenol (acetaminophen) works for pain relief, but it doesn't treat inflammation and swelling. If you have heart disease, high blood pressure, kidney disease, or if you've had ulcers or internal bleeding, check with your doctor before taking any of these medications.
These are really great tips. Just to imform my friends here, my cousin also gave me this link about some other techniches you can use. You have to know exactly what is going on in your body you know. the product is called Panifix, or "Unlock your hip flexor" which Gives You A Practical, Easy-to-follow Program You Can Use To Instantly Release Your Hip Flexors For More Strength, Better Health And All Day Energy. Proven Swipes And Creatives Here:https://tinyurl.com/yd6nbzfh
Then, consider that where there is tightness there might also be weakness somewhere near by. With 11 muscles contributing to the gross movement of hip flexion, it’s possible that some of the muscles are stronger than others. If some are stronger and work harder than others they might get overly tight. Identifying which hip flexors are weak and strengthening them is another way to approach hip flexor tightness.
2) The athlete or client will use the TFL and the other ischial hip flexors to flex the hip. In this case the athlete or client will begin to complain of a low-level strain in the TFL. This is a result of overuse of a synergist and will feed into a synergistic dominance of the TFL and further psoas and iliacus dysfunction. This is what we have classically seen in our hockey athletes who utilize a flexed posture.
The sartorius supports the more powerful iliopsoas and rectus femoris in accomplishing hip flexion. This long, narrow muscle arises from the front of your hipbone, crosses your front thigh and inner knee and inserts at the top of your shinbone. The unique position of the sartorius enables it to support other leg motions, including knee extension, leg rotation and outward thigh movement. Sartorius strains, which commonly occur in runners and hurdlers, usually occur where the muscle arises at the hipbone. Pain and leg weakness are common symptoms. As with the other hip flexors, stretching and strengthening exercises serve as good preventive measures.
How to: Sit on the floor with knees bent so that your right shin is positioned in front of you, your left shin behind you and your left hip dropped all of the way to the floor (a). Inhale and press your left hip forward until you feel a stretch in the front of your hip (b). Exhale and press left hip back to the floor. That’s one rep (c). Complete six to eight reps, working each time to increase your range of motion. Repeat on the opposite side.
×