The hip flexors in particular can be troublesome little cusses. These muscles are crucially tied to the functionality of everyone from elite athletes to senior citizens, but working them can make anyone feel silly. After all, you never see videos of Ronnie Coleman walking with his arms extended in front of him like a zombie, attempting to raise his toes up to his hands.
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.
Honestly, I am new to a lot of this stuff, so I am definitely not an expert on the subject. However, I have been doing some research on the matter, and it seems most people recommend stretching the opposing muscle group in such cases. For example, if you injured your hamstring, you would stretch your thigh. You would also want to stretch the surrounding muscle groups, seeing as how our entire body is fit together, so that every part of your body affects every other part. I realize that by now you are probably back to skating, but for anyone else who reads this and has a similar issue, I would still suggest looking into it a bit, as, like I said, I am new to a lot of stuff (PE was about as far as I got when it came to exercise, until almost two months ago, when I found crossfit), but at least it’s a start.

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).
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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
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

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.
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
Great exercises and stretches that can be easily done throughout the day to strengthen and loosen my hip flexors. i have very tight hip flexors so it's very helpful for me knowing these exercises and stretches. For those that want more info about exercises and stretches for hip flexors, i recommend the "unlock your hip flexors". It is a program that will show you many more exercises and stretches you can do. So check it out here
When these muscles are under constant tension because of ergonomics and habitual postural positioning, they may become tight and shortened. This can result in pulling forward on the lumbar vertebrae, creating hyperlordosis and causing the pelvis to tilt anteriorly. This is commonly seen in people who maintain a seated position for a prolonged period such as office workers, computer programmers, and others who find themselves sitting at a desk for hours every day. It is important to provide education on proper ergonomics, movement, and self-care to these individuals.

The primary hip flexors are the rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles. The rectus femoris muscle has two distinct origins proximally: the direct head and the reflected head. They originate at the AIIS and the anterior acetabular rim (in close proximity to the anterior hip capsule), respectively. The tendinous fibers of the rectus femoris coalesce distally and become confluent with the other quadriceps musculature in the thigh. The quadriceps consists of four distinct muscles: 1) the vastus intermedius; 2) the vastus lateralis; 3) the vastus medialis; and 4) the rectus femoris. The rectus femoris is the only quadriceps muscle that traverses both the hip and the knee joint. The rectus femoris is a powerful hip flexor, but it is largely dependent on the position of the knee and hip to assert its influence. It is most powerful when the knee is flexed, whereas significant power is lost when the knee is extended. The rectus femoris is innervated by the femoral nerve (i.e., the posterior division of L2 to L4).
I’ve got zero flex in the hips and the tightest groin muscles anyone could ever have. In saying that I’m one of the most physically active person you’ll ever meet. Because of my tightness I’ve suffered a double hernia, severe sciatic nerve pain that stretches from my lower lumber through my glues down to my ankles. Thanks to your efforts in all of the above videos and through much of the “no pain no gain” stretches, I’m on the mend by Gods grace. We can all make excuses for the physical break down in our bodies but truly doing something about it without relying on medicating pain killers is the go. I believe IMO it all starts with stretching. All you guys in the above videos are legends.

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
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.
Sit on the floor with your legs straight out in front of you. Bend your left knee so that your knee, shin, and foot are on the floor, parallel with your pelvis. Bend your right knee and place it on top of your left ankle so that your right knee is above your left ankle and your right ankle is above your left knee. To intensify the stretch, place your hands in front of your legs and very slowly walk them out as you lean forward. Stay relaxed and breathe. Repeat with the other leg.
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.
If you have a stiff, tight or painful hip then www.HipFlexor.org 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

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.
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