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.
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.
Lie on your back with your knees bent and feet flat on the floor. Place left ankle right below right knee, creating a “four” shape with left leg. Thread left arm through the opening you created with left leg and clasp hands behind right knee. Lift right foot off floor and pull right knee toward chest, flexing left foot. Hold for 30 seconds, then repeat on opposite side.
The psoas, our primary hip flexor, is usually the weakest of the five flexors, and the other four hip flexors have to work more as a result. To test if this is the case for you, lift one knee well above 90 degrees and hold it there, ensuring that you do not compensate by moving your pelvis or leaning forward. If holding this for more than a few seconds is painful or impossible for you, your psoas suck. You are going to have serious trouble squatting to parallel or lower if these muscles can't do their job properly.
How to: Sit on the floor with knees bent so that your right shin is positioned in front of you, your left shin behind you and your left hip dropped all of the way to the floor (a). Inhale and press your left hip forward until you feel a stretch in the front of your hip (b). Exhale and press left hip back to the floor. That’s one rep (c). Complete six to eight reps, working each time to increase your range of motion. Repeat on the opposite side.
#BulletProofMobility RELEASE IN NINE DAYS!!! This bridge variation takes the standard glute bridge to the next level. Much more glute activation when performed with the opposite hip held close to your body. Great strengthener and glute activation warm up movement. LEARNED FROM @thehybridperspective ————————————————–TheBarbellPhysio.com Improving the worlds of athletic performance, injury prevention, and rehabiliitation. #CrossFit #wod #mobility #fitness #barbell #weightlifting #charlottefitness #CLTfitness #prehab #rehab2performance #physicaltherapy
You can roll on just about anything. I've used several different types of foam rollers, a Rumble Roller, lacrosse balls, PVC pipe, a number of weird stick-shaped things. I've also been getting great results using the Body Wrench, an awesome device that is basically a combination of all of the above. I have found that different materials are suitable for different areas on different bodies, so feel free to experiment and find what works best for you.
Now that we smoothed out that old tissue and dislodged a few fossilized nasties, let's see what we can do about improving extensibility. The couch stretch is one of the most effective movements you can do for opening up your hip to the end range of motion. Adopt a kneeling position in front of something that you can use to hold your foot up (i.e., a couch). Your back knee should be completely flexed, meaning your heel is as close as possible to your butt.
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.

The ankle joint is held in place by numerous strong ligaments that can be easily damaged when excessive force is placed on the ankle, particularly during strenuous inversion and eversion. Movement at the ankle is key for maintenance of posture and balance, but is most important in locomotion. Variation in muscle activation can control the movement of the ankle joint, allowing the foot to generate graduated force.
One way to effectively “stretch” the hip flexors is to get the pelvis back to neutral, potentially even into a posterior tilt, while firing the living hell out of your glutes. I’m not simply talking about maximal voluntary contraction. I’m talking cracking walnuts with your cheeks. Making a tonne of coal turn into three carats worth of diamonds, that kind of pressure.
Following the core strengthening, working on glute activation through various hip extension movements is the big finale. For one, the glutes main function of hip extension is an agonist to the hip flexors, and are also directly involved in low back stability, which means they help to pick up the slack for the core during movements, and helps reduce the impulse on the psoas, therefore reducing the “tightness.”
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.
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
Have the client or athlete stand with one foot on a plyo box (24″ works well for most) that places the knee above the hip. With the hands overhead or behind the head, attempt to lift the foot off the box and hold for five seconds. Inability to lift and hold is indicative of a weak psoas and or iliacus. To add resistance and use this test as an exercise, lateral resistors or bands can be used to increase the difficulty of the isometric. It is important to note that any test of the psoas originating from below the hip is inherently invalid, as the iliac-originated hip flexors are now at a leverage advantage.
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.

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!


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.
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.
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There is no simple orthosis for the management of isolated paralysis of the hip flexor muscles. While the hip guidance and reciprocating gait orthoses mechanically assist hip flexion (see p. 115), neither is prescribed solely for this purpose. Rather they are prescribed for patients with extensive bilateral lower limb paralysis who also require orthotic support around the knees and ankles.
Those are some great stretches! I own a personal training studio in Severna Park, Maryland. Majority of my clients have physical limitations – so it’s important for them to stay flexible. I send these to my clients and even do these exercises for myself. I highly recommend these stretches to anyone, even people without physical limitations. I love the fact these are actually videos and not just stretches because it’s so much easier for people to figure out how to perform the stretches. You guys are the real MVP!
How to: Sit down with your knees bent and feet flat on the floor in front of you (a). Place your right ankle on top of your left thigh and flex your right foot (b). Put your hands behind your body, fingertips facing away from your body and begin to press your hips toward your heels until you feel a stretch through your outer left hip. Keep your back tall and chest open (c). Hold for six to eight breaths, then repeat on the other side.
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