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 pectineus is an accessory hip flexor. This short muscle originates from the front of the pelvis, crosses the hip joint and inserts near the top of the thighbone. In addition to hip flexion, the pectineus works with other muscles to move your thigh inward. The pectineus may be involved in groin strains, which occur commonly among players of sports that require rapid acceleration and position changes.
Kneel on your mat with your thighs perpendicular to the floor and tops of your feet facing down. Bring your inner knees together. Slide your feet apart so they are slightly wider than your hips and press the tops of your feet evenly into the mat. Slowly sit down between your feet. Use your hands to turn the top of your thighs inward. Then, lean back onto your forearms and slowly lower torso to floor. Hold for at least 30 seconds.
While each muscle functions slightly differently, their overall combination allow them to flex the hip joint, anteriorly rotate the pelvis, and extend the lumbar spine. Due to its’ attachment on the vertebral bodies of the lumbar spine, the psoas also plays an important role in lumbar spine stabilization (1), an often forgotten function of this muscle.
I recommend finding out what’s really wrong from a professional. But it probably doesn’t take a rocket scientist to discover your core is weak or your butt could use a little muscle tone! :) Here are some exercises you could do in the meantime, or sign up for a Fit Tutor membership to help keep you balanced, strong, and fit! Check out membership options here: Fit Tutor Membership Levels
4. Just swing it. For the front-to-back hip swing stretch, lie on the left side with hips stacked, propped up on the left elbow. Bend the left leg to a 90-degree angle and raise the right leg to hip level with toes pointed. Keep abs tight and swing the right leg all the way in front, then swing it all the way to the back, squeezing the booty along the way. Switch sides.
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You're more likely to get a hip flexor injury if you've had one in the past, you don't warm up properly before engaging in athletic activity, your muscles are already tight or stiff, or your muscles are weak from being overused. If, while exercising, you try to do too much at once in too short an amount of time, you can also put yourself at risk for a hip flexor injury.
Another way to look at it, if you stretched a short and tight muscle and it regained length, it shouldn’t get tight again, should it? Whereas if the muscle wasn’t technically “tight” but rather holding excessive tone in order to keep your spine from looking more like a losing game of Jenga, stretching it will just give more opportunity for low back pain, and quickly lead to the muscle tensing up again to defend the spine. This is the problem with conventional hip flexor stretches.
The hip flexors are a group of five muscles that connect the femur (or thigh bone) to the pelvis. They move in one of two ways. When the pelvis is stationary, a contraction of the hip flexors will draw the femur upward—think the classic "goose step." Conversely, if the femur is stationary, a contraction of the hip flexors will tilt the pelvis forward and the butt back—think of the pull-back portion of Garth's many hip thrusts beginning at about 40 seconds in ... foxy lady!
The term iliopsoas refers to the iliacus and psoas muscles, which are grouped together because they function collaboratively and share a common tendon. The psoas originates from your lower spine, and the iliacus arises from the inside of your hipbone. The muscles come together as they cross through the pelvis and insert on the inner thighbone below the hip joint. The iliopsoas is the most powerful hip flexor.
Kneel on your mat with thighs perpendicular to the floor and tops of of your feet facing down. Place a yoga block between your feet. Bring your inner knees together. Slide your feet apart so they are slightly wider than your hips, and press the tops of your feet evenly into the mat. Slowly sit down on the yoga block. Use your hands to turn the top of your thighs inward. Allow the backs of your hands to rest on your thighs. Hold for at least 30 seconds.