Like rolling, this is a movement that deserves to be done as often as you can tolerate. Physical therapist and coach Kelly Starrett has written that you should do it for two minutes on each side every half hour. That may be tough to manage, but the point is this: Frequent, long-duration stretches are the only stretches that will have any significant effect on your tissue length and mobility. If you want to improve, you have to commit.
Then, consider that where there is tightness there might also be weakness somewhere near by. With 11 muscles contributing to the gross movement of hip flexion, it’s possible that some of the muscles are stronger than others. If some are stronger and work harder than others they might get overly tight. Identifying which hip flexors are weak and strengthening them is another way to approach hip flexor tightness.
Like rolling, this is a movement that deserves to be done as often as you can tolerate. Physical therapist and coach Kelly Starrett has written that you should do it for two minutes on each side every half hour. That may be tough to manage, but the point is this: Frequent, long-duration stretches are the only stretches that will have any significant effect on your tissue length and mobility. If you want to improve, you have to commit.

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