So, who cares right? Wrong. Everyone has seen that little old man walking with a cane, hunched over almost to the point of staring at the ground. Do you think he always walked like that? I'd bet you he didn't. Maybe he had an injury that never healed properly, or maybe after spending years and years in a similar position, his body became tighter and tighter until eventually he ended up bent over.
How to: Sit down with your knees bent and feet flat on the floor in front of you (a). Place your right ankle on top of your left thigh and flex your right foot (b). Put your hands behind your body, fingertips facing away from your body and begin to press your hips toward your heels until you feel a stretch through your outer left hip. Keep your back tall and chest open (c). Hold for six to eight breaths, then repeat on the other side.
The hip rotators not only rotate the thigh on the pelvis but more functionally rotate the pelvis on the weight bearing fixed thigh. Activities such as swing a golf club, and even just walking require some rotation of the pelvis on the weight bearing leg. While we don't need that much range of motion to walk, activities such as running, dancing, tennis, and many other sports can require more hip rotation.
Extension (as a definition) increases the angle between the bones in a joint. When you extend your knee, you are straightening your knee from the bent position, increasing the angle between the femur and the shin bones. When you are extending your hip, your leg is essentially moving backwards in space, say 10-20 degrees. When you walk, run, or lunge, you have one hip passing through extension. Now why the fuss about these two words?
The rectus femoris is one of the four quadriceps muscles -- the quadriceps are the major muscle group of the front of the upper leg. The rectus femoris attaches to the anterior inferior -- the part toward the feet -- portion of the iliac crest and runs to the base of the patella, also known as the knee. The femoral nerve supplies the rectus femoris with nerves. This is the only muscle that crosses the hip joint, which enables it to work as a hip flexor and a knee extender muscle.
I’m a runner and started experiencing some familiar tightness in my hip and started getting worse everyday I ran. It’s always gotten sore after running for a long extent for the last 4 years or so. I’m glad I found this page because all of these stretches helped me realize what needed to be stretched and how tight I really was! I hope this will fix my overwhelming soreness. Thank you!
The psoas, our primary hip flexor, is usually the weakest of the five flexors, and the other four hip flexors have to work more as a result. To test if this is the case for you, lift one knee well above 90 degrees and hold it there, ensuring that you do not compensate by moving your pelvis or leaning forward. If holding this for more than a few seconds is painful or impossible for you, your psoas suck. You are going to have serious trouble squatting to parallel or lower if these muscles can't do their job properly.
The illiacus attaches on the upper portion of the femur and begins on the inside crest of the illium (inside of the pelvis), where the psoas attaches all the way through the transverse processes of the lumbar spine, even binding into the discs directly. The rectus femoris begins at the base of the anterior superior illiac spine, and attaches all the way down to the knee cap, whereas the sartorius starts in the same place as the rectus femoris, but attaches on the medial aspect of the knee, blending with the MCL and portions of the hamstrings.
Iliopsoas muscle and tendon strains may occur with activities that require repetitive hip flexion, such as hurdling, uphill running and playing soccer. Deep hip pain is the primary symptom. Hip flexor stretching and strengthening exercises reduce the likelihood of iliopsoas strains. Weighted or unweighted leg raises from a standing, sitting or lying position strengthen the iliopsoas and other hip flexors.
Located deep in the front of the hip and connecting the leg, pelvis, and abdomen, the hip flexors— surprise, surprise— flex the hip. But despite being some of the most powerful muscles in our bodies (with a clearly important role), it’s easy to neglect our poor hip flexors— often without even knowing it. It turns out just working at a desk all day (guilty!) can really weaken hip flexors since they tend to shorten up while in a seated position. This tightness disrupts good posture and is a common cause of lower back pain. Weakened hip flexors can also increase the risk of foot, ankle, and knee injuries (especially among runners) Hip muscle weakness and overuse injuries in recreational runners. Niemuth, P.E., Johnson, R.J., Myers, M.J., et al. Rocky Mountain University of Health Professions, Provo, VT. Clinical Journal of Sport Medicine, 2005 Jan; 15 (1): 14-21.. So be sure to get up, stand up every hour or so! And giving the hip flexors some extra attention is not just about injury prevention. Adding power to workouts, working toward greater flexibility, and getting speedier while running is also, as they say, all in the hips The effect of walking speed on muscle function and mechanical energetics. Neptune, R.R., Sasaki, K., and Kautz, S.A. Department of Mechanical Engineering, The University of Texas, Austin, TX. Gait & Posture, 2008 Jul; 28 (1): 135-43..
Sit on the ground with your legs straight out in front of you. Bend your right knee so that the sole of your foot is against your left inner thigh. Keeping your back straight (and not rounded), reach your hands toward your left foot so that your torso is completely over your left leg. If you can’t reach your foot, rest your hands on your leg. Relax your shoulders and let them “drop” toward the floor. Repeat with the other leg.
5. Feel free as a bird. Open up those hips with yoga’s pigeon pose! Start on all fours with hands below the shoulders and knees below the hips. Bring the right knee forward until it touches the right hand and place the leg flat on the ground across the body (the right foot is now on the left side of the body, parallel to the front of the mat). Drop left leg to the ground, and extend it back with toes turned under. Keep the hips level, inhale, and walk hands forward. Exhale, and fold the torso over, lowering elbows to the floor. Stay in this position for 5-10 breaths before coming back up to switch sides.
This stretch targets the glutes while opening the hips and groin. Start standing up straight; bend your left knee, and bring your foot up behind your hips. Attach a resistance band around your raised foot and hold the ends of the band with both hands. Raise your arms up and over your head as you straighten your bound leg out behind you. Attempt to pull your leg down toward the floor against the resistance of the band. Perform this exercise for 15 seconds before alternating legs.
The better you understand anatomy and biomechanics the more effectively you can program exercise for clients who need correction and/or to restore balance between the right and left sides of the body. There are 11 muscles that flex the hip joint. Each of these muscles also has other abilities for movement. For example, tensor fasciae latae also internally rotates the hip and abducts it. Whereas sartorius abducts but externally rotates the hip. The muscles in the human body all overlap each other in their abilities, making it the machine of many movements that it is.
The Best Plank You’ve Never DoneWant to improve stability, increase the core challenge, and reduce hip tightness all in one.The stability plank is all about how much for you can generate.Note that in this video PTDC coach Dean Somerset is squeezing the glutes and cranking on the lats as hard as possible.Learn more about this plank at https://www.theptdc.com/2015/01/planks-the-magic-sauce-to-fix-hip-tightness-increase-mobility/—This video is property of Somerset Fitness & Marketing, LLC and is used with permission. Learn More about Dean Somerset at www.deansomerset.com and subscribe to him
Gait analysis studies in the elderly show that they typically have a shortened step length. Whether that is a result of tight hip flexors or due to reduced balance, the propensity to walk with shorter steps will itself lead to tightness in hip flexors and anterior joint structures. Hip stretches may be a relatively easy preventative strategy for the elderly with gait abnormalities and may help to prevent falls.
Muscle strains may then be a further hindrance to exercise, perpetuating the cycle of inactivity and leading to an even greater decline in mobility. As we get older, our muscle mass naturally decreases and our activity levels decline. Inevitably, muscles grow weaker and joints stiffen up. Stretching can help reverse that aging process. Whether you are young or old, athletic or sedentary, stretching is a great way to improve your fitness and agility.