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..
Like most of us in the profession, I did not previously make any distinction among members of the hip flexor group. All of the hip flexor muscles seemed to work together to flex the hip and that, at the time, was enough for me. However, my recent reading into the work of physical therapist Shirley Sahrmann has changed my thinking about hip flexors, as it has about many other muscle groups.

Apply the above concept to your hips. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened. A lot. Over time, they become tighter and tighter until you look like the old man in the picture. So unless you want to look like that, perform the stretches shown below.


For runners, tight hip flexors prevent full rear extension of the leg. To compensate, stiff runners achieve extension by arching their back and tilting their pelvis forward; this shifts the foot strike forward, in front of the runner’s center of mass, and creates an inefficient braking force, as well as a heavy foot strike that takes its toll on ankle, hip, and knee joints, explains USA Triathlon performance adviser Bobby McGee.

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.
To achieve this stretch, start out on your hands and knees. Slowly widen your knees out as far as they can go, and make sure to keep your lower legs in line with your knees. Your lower legs and feet should be parallel with one another. Next, ease your upper body forward on your forearms and reach forward until you feel the stretch. Hold this pose for about 10 seconds.
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.

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The hip flexors help balance the posterior pelvic muscles. Three key muscles often become tight and shortened as a result of activities of daily living. These are the iliacus, psoas major, and the rectus femoris. The iliacus and the psoas major are often referred to as the iliopsoas because they share the same insertion at the lesser trochanter of the femur. The psoas minor inserts on the superior ramus of the pubis bone and mainly supports the natural lordotic curvature of the spine, but is only found in about 40% of the population. The psoas major originates on the anterior surface of the lumbar vertebrae and runs over the pubis bone and inserts into the lesser trochanter of the femur. This muscle not only helps to flex the hip, but also has an effect on the lordotic curvature of the lumbar vertebrae. The rectus femoris has a proximal attachment at the acetabulum and inserts into the tibial tuberosity. This long muscle plays a role in both hip flexion and leg extension (Figure 9-4).
In the case of a weak or under-active psoas or iliacus, the femur may move above the level of the hip but it is not from the action of the psoas and iliacus but rather from the momentum created by the other three hip flexors. With this knowledge in hand, I believe that our knowledge of back pain, “hip flexor strains,” and ‘quad pulls” is drastically expanded. Before we discuss specific injuries let’s first look at how to assess the function of the psoas and iliacus.

A sedentary lifestyle can lead to having weak and tight hip flexors as they are always in the shortened position. Tight hip flexors can lead to a limited range of motion, poor posture, lower back, and hip pain, and even injuries. These muscles need to get a workout when you are standing and doing movements such as raising your leg to climb stairs, run, or ride a bicycle.​
Some stretching basics: you should feel a stretch, but not pain. If it really hurts, contact a physical therapist and figure out what’s really wrong. If your hip flexors are truly tight, a few weeks of doing these stretches should help you feel better! You should notice relief, so if you’re not, you may have something else wrong besides “tightness,” or you might need to address what you’re doing the other 23 hrs and 50 minutes of each day.

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.


Fun fact: I was hoping I could rename this because I have a phobia of butterflies. But.. I want you to be able to easily recognize this gym class favorite, so here we are. When it comes to hip flexor stretches, this is hands-down the most embarrassing for me- your knees should be much lower to the ground than mine, but that takes time. Work in progress, friends.


The hip flexors are the muscles at the front of your hip. They’re responsible for several essential functions. Since they’re so often overlooked, we often forget to stretch them before exercising or engaging in rigorous activities. Tight hip flexors can also be a product of being sedentary. So, if you don’t lead an active lifestyle, or if you spend most of your day sitting at a desk, you’ll be susceptible to hip flexor tightness.
Holland also suggests doing strength work in different planes of motion to keep all the muscles in and around your hip flexors, especially your glutes, firing correctly.“You can’t have good hip flexion if your glutes are tight or weak,” Nurse says, “so it’s super important that you’re always stretching and strengthening the front of your hip flexor and the back, which are the glute muscles.”
The main work of your hip flexors is to bring your knee toward your chest and to bend at the waist. Symptoms associated with a hip flexor strain can range from mild to severe and can impact your mobility. If you don’t rest and seek treatment, your hip flexor strain symptoms could get worse. But there are many at-home activities and remedies that can help reduce hip flexor strain symptoms.

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.
The hip flexors are the group of muscles that allow you to lift your knees toward your chest and bend forward from the hips.  What is collectively referred to as the hip flexors is actually a group of muscles that includes the iliopsoas, the thigh muscles (rectus femoris, Sartorius and tensor fasciae latae), and the inner thigh muscles (adductor longus and brevis, pectineus and gracilis).
The hip flexors often get deemed as tight. You can stretch the hip flexors as a group by doing hip extension. This may not get to the root of the issue though. As we just learned, each hip flexor participates in the motion differently depending on the position of the femur. Carefully add internal or external rotation and abduction or adduction when extending the hip to stretch hip flexion. It’s a good place to start when wanting to create a more effective stretch.
In the case of a weak or under-active psoas or iliacus, the femur may move above the level of the hip but it is not from the action of the psoas and iliacus but rather from the momentum created by the other three hip flexors. With this knowledge in hand, I believe that our knowledge of back pain, “hip flexor strains,” and ‘quad pulls” is drastically expanded. Before we discuss specific injuries let’s first look at how to assess the function of the psoas and iliacus.

Work on strengthening all of your core muscles and glutes. These muscles work together to give you balance and stability and to help you move through the activities involved in daily living, as well as exercise and sports. When one set of these muscles is weak or tight, it can cause injury or pain in another, so make sure you pay equal attention to all of them.
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
Sit on the ground with your legs straight out in front of you. Bend both knees to bring your feet together, heel to heel and toes to toes. Using your hands, “open” your feet like you are opening a book. This will cause the knees to lower toward the floor. You can also use your arms to put gentle pressure on your knees to push them toward the floor and intensify the stretch. Keep your back straight and don’t huch forward. Breath deeply.
The iliotibial band is a thickening of the fascia lata, the deep fascia of the thigh. Think of it as a thick long ligament like structure that connects the hip to the lower leg along the outside of the thigh.  Tightness in the iliotibial band can cause patellofemoral pain, trochanteric bursitis, and friction syndromes at the knee. This is a hip stretch I commonly prescribe to runners and people suffering from knee pain.
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Pull your shoulder blades down and back and reach down with both hands to grab the back of your left thigh to pull your knee toward your chest. Keep the right leg straight and push the back of the right heel into the ground; feeling your right glute muscle contract. Keep your abs and core tight and as your hip relaxes, pull it in closer if possible. Repeat on the opposite leg.

The tensor fascia lata (TFL), quadriceps, and sartorius muscles comprise what I call the big three hip flexors. These muscles are often overlooked in rehabilitation with more focus placed on a fourth hip flexor, the iliopsoas. In my opinion, though, these three hip flexors cause much more damage due to their size, the fact that they alter pelvic and knee mechanics, and their involvement in just about everything we do with our legs.

Start kneeling on your mat with knees hip-width apart and hips directly over knees. Press your shins and the tops of your feet into the mat. Bring your hands to your low back, fingers pointing down, and rest palms above glutes. Inhale and lift your chest, and then slowly start to lean your torso back. From here, bring your right hand to rest on your right heel and then your left hand to your left heel. (If you can't reach your heels, turn your toes under; it will be easier to reach your heels in this modification.) Press your thighs forward so they are perpendicular to the floor. Keep your head in a relatively neutral position or, if it doesn't strain your neck, drop it back. Hold for 30 seconds. To come out of the pose, bring your hands to your hips and slowly, leading with your chest, lift your torso as you press the thighs down toward the floor.

Movement at the ankle is controlled by two joints. The ankle or talocrural joint is formed from the tibia and fibula of the lower leg and talus of the foot. Functionally, it acts as a hinge, allowing dorsiflexion (pulling the foot upwards towards the lower leg) and plantarflexion (pulling the foot downwards away from the lower leg). Eversion (tilting of the sole of the foot away from the midline) and inversion (tilting of the sole of the foot inwards towards the midline) is controlled by the subtalar joint formed between the talus and calcaneus bones of the foot.
If you have a stiff, tight or painful hip then www.HipFlexors.info will unlock your hip flexors and restore movement the way it should be. Unlocking your hip flexors instantly breathes new life, energy, and strength into your body! I experienced immediate results. I've been able to loosen up my hips, decrease back tightness, and even workout harder. With so many people suffering with hip pain out there, this program is a great tool for anybody that wants to reduce pain while improving strength, performance, and overall health. Hip flexibility, mobility and strength is one of the most important things you can do to keep your overall body healthy. The video presentation and visuals in the exercise program give me confidence that I am doing the exercises correctly which for me is key with no personal trainer. The website is very complete in listing the possible causes of tight hip flexors and other factors that can lead to the issue. It has detailed, descriptive information regarding the anatomy of the hip, causes of such injuries, and a very progressive and well explained exercise and stretching schedule that will assist to re-balance the hip and pelvic region, safely stretch and strengthen the muscle group. Best of luck to you! :) Report
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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.
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