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.
Keeping your abs engaged, make sure your head is over your heart, and your heart over your hips. Your hips should be centered, which means your back shouldn’t be arched nor your butt tucked under. Try to keep the weight displaced evenly between your hips. Sink into the lunge as your hips relax. Draw your back heel towards the wall behind you. You can lift your hands up, palms facing each other if you’re able. Repeat on the other side.
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.
Dean Somerset, CSCS, a personal trainer and post-rehab specialist in Edmonton, Alberta, is owner of Somerset Fitness Ltd. He has a degree in kinesiology from the University of Alberta and is certified by the Canadian Society for Exercise Physiology and the National Strength and Conditioning Association. He’s written articles for The PTDC as well as T-Nation and Bodybuilding.com, and contributed to Men’s Health, Women’s Health, Shape, Men’s Fitness, and many other magazines and websites. You can contact him at his website or Facebook , and check out his unique approach to training on his YouTube channel.
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!
Widen your knees ever so slowly until you feel a stretch in your inner thighs. Make sure your ankles are in line with your knees, your hips stacked over your knees, and your feet and calves should be grounded and toes pointed out. Relax your shoulders, and if you’re able to, lower down to your forearms. If you have a yoga block, resting your chest on it will help you release your hips.
Beverly Hosford, MA teaches anatomy and body awareness using a unique method that involves a skeleton named Andy, balloons, play-doh, ribbons, guided visualizations, and corrective exercises. She is an instructor, author, the NFPT blog editor, and a business coach for fitness professionals. Learn more about how to align your business with her coaching guide, Fitness Career Freedom and your body with her Fundamentals of Anatomy Course.
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.
This game-changing mat is what every yogi wishes they could practice in. Its smooth top layer provides better grip for tricky poses and sweaty hot yoga sessions. The thick fabric supports knees and elbows when you're in plank and pigeon. But what sets this yoga mat apart is its ability to roll up on its own and snap in place. This self-rolling mat also pairs with the Women's Health Amazon Alexa app, which walks you through the flow of the day.
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.
When a muscle contracts, it shortens. Take the biceps for example. Without getting too technical, the biceps are attached at the forearm and shoulder. When your biceps contract, they shorten and bring those two points closer together. When you rest, the muscle returns to its normal length, and the two points move farther away. Constantly contracting your biceps over a long period of time would cause them to get shorter, even at rest.
You can strain or tear one or more of your hip flexors when you make sudden movements such as changing directions while running or kicking. Sports and athletic activities where this is likely to occur include running, football, soccer, martial arts, dancing, and hockey. In everyday life, you can strain a hip flexor when you slip and fall, for example.
3) The athlete or client will use the rectus femoris to create hip flexion. This is the mysterious “quad pull” seen in sprinters or on forty-yard dash day in football. In this case the etiology is the same as above, only the culprit is now the rectus femoris, not the TFL. It should be noted, that most “quad pulls” or “quad strains” are limited to the multi-joint rectus femoris. Soreness will generally be near the insertion point of the rectus femoris into the quadriceps at about the mid-point of the thigh. The psoas and iliacus are to the anterior hip as the glute is to the posterior hip. A weak glute max will cause synergistic dominance of the hamstrings and extension of the lumbar spine to compensate for hip extension. This will lead to back pain, anterior hip pain (another Sahrmann point: use of the hamstring as the primary hip extensor changes the lever arm of the femur and can cause anterior capsule pain), and hamstring strains. On the literal opposite side a weak or under-active psoas will cause back pain from flexion rather than extension, TFL strain and rectus femoris strain.
Well, most of us work the hip flexors (including the psoas and iliacus) most of the time- sitting, practicing while seated, cycling, driving...but only in a limited range, i.e. knees and hips bent to 90 degrees. We need to balance out the movements of the hips a bit more- add more extension and more varieties of flexion. For example, sitting cross legged, sitting on the floor, squatting, kneeling, etc. all require more varieties of hip movement. To get more hip extension in your life, you can add some restorative exercises like standing apanasana, lunges (lots of lunges!) and go walk (not on a treadmill). That way, you don't lose your capacity to move those joints to their full capacity, and you will have loaded the tissues in more diverse ways.
Thomas Plummer: Fitness Professionals Only Have Two Speeds Gray Cook: Chop and Lift Basics Stuart McGill: Scientific Odds Ratios and Injury Gray Cook: Rolling Isn’t Magic Sue Falsone: Cervical Thoracic Junction Yoga Mobility Drill Chuck Wolf: The Big Movement Rocks Upper and Lower-Crossed Syndrome in Athletes Stuart McGill: Testing Athletes with Jumps T-Spine Mobility: Why It’s Important Mark Reifkind: Body Maintenance — The Power of Routine
Keep adjusting your position until you find a hot spot ("A what? I don't know what you're ... Oh! My God! There one is!"), and then hold that position for at least 30 seconds. Your first impulse will be to tense up when you feel tenderness, but it's important that you relax and continue to move around the area. Keep it up, and don't hurry. The more slowly and more often you can do this, the better.
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.
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.
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.
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.
I think you should mention that for some people, stretching is not the solution and that it will deteriorate their posture. Some people need stretching, but most people I know need to strengthen their "overstretched" hip flexors. Many people can't do a single hanging leg raise. Check this site if you want to know more about the importance of hip flexors bit.ly/Unlock_Your_Hip_Flexor Report
The iliopsoas is another powerful hip flexor that begins in two distinct regions proximally. The iliacus has a broad origin, arising from the inner table of the iliac wing, the sacral alae, and the iliolumbar and sacroiliac ligaments. The psoas originates at the lumbar transverse processes, the intervertebral discs, and the adjacent bodies from T12 to L5, in addition to the tendinous arches between these points. Distally, the two large muscular bodies converge to become one distinct structure—the iliopsoas—and subsequently jointly insert at the lesser trochanter of the proximal femur. The nerve to the iliopsoas (i.e., the anterior division of L1 to L3) supplies the iliopsoas muscle.
Note: Exercises that strengthen the hip flexors also involve contracting (shortening) these muscles. So if tight hip flexors are a problem for you, it might be wise to limit how many direct hip-strengthening exercises you perform. These exercises are more geared toward people who have been told they have weak hip flexors that need strengthening or are looking for targeted exercises to build more power and stamina in the hip flexors.
Get down on floor and bring your feet together in front of you, bending your knees out to the side. Sit down into your hips, while keeping your back tall and core tight, and push your knees down to the ground. You can place your hands on your feet or the floor behind you, whatever you need to keep your back tall. If your hips are really tight, gravity might be painful enough for you, no extra pushing required.
Muscle Imbalances – The front of your hips, your hip flexors, are the muscles that will tighten and shorten while you are sitting for hours each day. While you are sitting, the back of your hips, your glutes and your hip extensors, are being overstretched. But just because they are being tightened and stretched respectively, doesn’t benefit either of them. They are also being weakened because of the lack of use of each muscle group.