How to Fix Tight Hip Flexors (Build Strength and Mobility)

How to Fix Tight Hip Flexors (Build Strength and Mobility)
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    Yo what's up its Coach E here from Precision Movement and today we're gonna
    talk about how to fix tight hip flexors
    so the hip flexor muscles are in this
    area right here and they work to do this action hip flexion so bringing the knee
    closer to the chest okay the muscles involved the most important
    muscles involved in hip flexion are the iliopsoas and those originate from the
    spine the lumbar spine and then insert down into the femur and the rectus
    femoris which inserts into from the or originates from the pelvis and inserts
    down right down into the knee it's one of the quadriceps muscles and a
    secondary hip flexor that's pretty important is the tensor fasciae latae
    and that's just out to the side a little bit right around here and it goes from
    the pelvis into the iliotibial band which then runs into the knee now if
    you've got pain in the tensor fasciae latae which is more on the side then
    visit the video that i'm gonna link to right now you'll see the little card to
    come up here on youtube and go watch that video because if you've got pain in
    the tensor fasciae latae this video is not going to be as relevant to you okay
    you might want to come back here afterwards now if you do have tightness
    in the hip flexors where it feels like after you get up from sitting it's like
    oh you got to kind of straighten up and it's really tight and tense in here then
    this is the video for you so let's start off talking about why the hip flexors
    get tight in the first place and I alluded to that already the reason why
    is because of all the sitting that we do okay we're in this crouched position the
    hip flexors are shortened and because we're supported the hip flexors don't
    have to work none of the muscles have to work so the muscle is not only shortened
    but it's weakened okay and that's a recipe for chronic tightness when a
    muscle is short and it's weakened and atrophies because you don't use it and
    that muscle will get tight because the brain thinks okay this must
    if it's so weak but I still needed to do stuff at the very least I'm just gonna
    make it tight so it won't just rip and pull apart and still provide some
    stability to the joint okay and in this case especially with the
    iliopsoas it's contributing to stability of the lumbar spine as well as the
    movement of hip flexion it's a two joint muscle and stability of the lumbar spine
    is very very important if that lumbar spine isn't stable then that's when disk
    problems ligament issues can occur you get low back pain so the hip flexor is
    the iliopsoas gets tight to contribute to that stability of the lumbar spine so
    that's another reason why the hip flexors might be tight and it's gonna be
    addressed with one of the exercises that I'm gonna teach you here today so how
    are we going to go about loosening these tight hip flexors well I talked about it
    in the intro static stretching is not the answer because if we're just gonna
    go down and do your typical hip flexor stretch trying to loosen these guys up
    we're not addressing the one component the strength component okay the muscle
    is weak and a weak muscle the brain likes to tighten it up so unless we
    strengthen that muscle the brain is never gonna let it go okay so we can do
    all the stretching all the static stretching we want and we're not going
    to build any strength so we might get that length but it's only going to be
    temporary you're never gonna get any lasting relief from the feeling of
    tightness okay so we're gonna both lengthen and strengthen and we're not
    only going to strengthen the hip flexors in their motion but also at their end
    ranges so that we can build that end range and achieve length and looseness
    for the long term okay so let's start off we're gonna do three exercises today
    and then I've got some more info for you afterwards but let's start with the
    three exercise the first one is a dynamic mobility exercise I call it the
    bgj quad stretch so if you've ever done Brazilian Jujitsu then you'll know this
    movement is very familiar for for you so you start off sitting down let's start
    with your left hand on the ground we're gonna do eight reps per side you place
    your right foot flat on the ground and you bridge yourself up so my hips
    are off the ground and I'm just gonna drive my knee forward towards the ground
    like that okay and I'm gonna bring it back under control switch and I'm not
    going to go fully with this side cuz I'm still rehabbing a meniscus injury I gave
    to myself in the summer okay so go on side to side breathing going slowing
    under control if you could touch the knee down to the ground do it and you
    can see you're getting a full stretch in the iliopsoas and in the rectus femoris
    as well which is awesome because we're hitting the two major hip flexors okay
    so it reps the side back and forth under control breathing and you're gonna
    dynamically lengthen the hip flexors okay
    which is awesome but it's not enough we got to do more next up we're gonna do
    the half kneeling lunge stretch and this is an e re sequence and it's a level one
    ERE sequence okay so ERE stands for end range expansion and this is how
    we're increasing the length of the hip flexors so you're going to start off get
    into the half kneeling position so get kind of 90 degrees at the knees and the
    hips here so you make like a box with your legs and from here you want to do a
    posterior pelvic tilt okay otherwise you're just gonna be straining your
    lumbar spine into extension so posterior pelvic tilt hold that
    so keep the abdominals on the glutes on a little bit and then you're gonna drive
    your hips forward until you feel the stretch in the hip flexor which is in
    the front right in this area once you're there hold it for a bit get
    your alignment breathe and the first motion I want you to do is to try to
    scissor your legs together so I'm trying to bring my slide my knee forward but
    it's not actually going to move and this is gonna engage the hip flexors okay
    so I do that contract hold it for one slow 360 breath expand the ribcage in
    all directions and then gradually release okay next what you're gonna do
    is we're gonna spread the floor apart okay so I'm gonna drive this foot
    forward and drive this knee forward nothing is going to move but that's
    gonna activate the opposing muscles okay so I'm gonna spread the floor gradually
    increase the tension and relax and that's one cycle okay let's do a cycle
    on the other side so start off post your pelvic tilts get the glutes on and then
    you can drive forward so this helps you to get the hip flexors and not strain
    the lumbar spine from here the first motion first activation is the scissors
    to activate the hip flexors so you gradually activate strong contraction
    and once you're there you'll hold that contraction with a slow 360 breath and
    then gradually release and then opposite contract the glutes try and drive the
    knee slide the knee backwards and hold it with a slow 360 breath okay and
    that's one cycle on the other side and I would perform two to three cycles on
    each side okay you can do that on your own time finally the third exercise so
    we've worked dynamic mobility we've worked strength at the end range of at
    the lengthened fully lengthened range of the hip flexors Italy so as the rectus
    femoris now we're going to work strength at the shortened range so we're building
    strength throughout that range of motion which
    is gonna allow the neuromuscular system to see or we've got full control and
    strength throughout the range we don't have to be so tight anymore
    okay so with this technique call it the front support hip flexion it's very
    simple I get in front support or like a push-up position and all you want to do
    is you want to start off in good alignment it's a nice tall long spine
    okay and from here you slowly flex the hip keeping that alignment get to end
    range and then we keep driving the knee up activating the hip flexors through a
    slow 360 breath so I'm keeping that activation on not just letting my knee
    hang out here then I slowly bring it back under control and switch sides keep
    activating the hip flexors squeezing those muscles keeping alignment and
    breathing place it back down under control okay so that was one rep per I
    would do anywhere from three to six reps per side now one thing that people might
    bump bump into during this exercise is the feeling of an impingement of the hip
    okay now if that happens a little tweak that you can do just to get more
    iliopsoas action and less impingement on that hip is to slightly abduct and
    externally rotate the hip okay so basically instead of going straight up
    you go up and to the side a little bit okay and that might help you get away
    from impingement of your hip alright so those are three exercises that are not
    your traditional hip flexor static stretching and now that you've watched
    this video you understand the mechanisms behind and the reasons why I've chosen
    these exercises as opposed to a typical static stretch all right so this
    routine you could do this everyday it's totally cool and that's just going to
    get you faster results whenever we're trying to reprogram the neuromuscular
    system and do activation exercises as opposed to like muscle building or max
    strength then frequency will help us expediate the process and get results
    faster okay now the hip flexors are just one muscle group and like I alluded to
    before there's lots of different compensatory mechanisms that could be
    contributing to hip flexor tightness one of them was sitting that's a habitual
    posture that we're in too much these days yeah another one is back pain if
    you've got back pain that might root cause all their muscles to tighten up
    such as the hip flexors the TfL the TfL pain if you've got that that might be
    compensating for hip flexor weakness okay if the iliopsoas isn't functioning
    properly or if it's weak then another muscle group has to jump in and
    contribute to get the job done to get whatever movements it is that you're
    after done the TfL is a prime candidate so like I said before check out that
    video I have on TfL pain which is gonna give you a little more on that specific
    topic now if you're looking for movement longevity you want to keep doing doing
    the things that you love then I invite you to check out the presentation that
    I've got a link for you at the end of this video and in the description which
    is on the neglected muscle groups of the hip and how to train them to restore
    mobility and balance okay with typical gym exercise like squats lunges
    deadlifts we're working the quads glutes and hamstrings
    predominantly and those muscles all get very strong if that's most of what
    you're doing then you're sure to have muscular imbalances of the hip that are
    gonna lead to compensatory pain issues down the road so if you like to train
    you like to lift heavy then definitely you need to check out this presentation
    or if you play sports and you want to keep doing those things now and for
    decades from now then check it out as well
    okay so that's all I got for you today hope you enjoyed that video and
    hope to see over at the presentation
    How to Unlock Your Hip Flexors. How to Tell if They are Tight. Decrease Back & Hip Pain. Single Leg Balance Drill | Improve Balance and Hip Stability 6 Minute Routine to Correct ANTERIOR Pelvic Tilt Avoid this GASTROCNEMIUS Stretch Mistake (and how to do it right) Overhead Squat Assessment: 4 Areas to Assess The ONLY 7 Exercises Men Need To Build Muscle How to Fix Tight Hamstrings (HINT: Static Stretching Doesn't Work) How to Treat Tennis Elbow with 3 Effective Exercises 4 Tests to Differentiate Shoulder Impingement and AC Joint Dysfunction Hip Mobility Test and Quick Mobility Fix | Trevor Bachmeyer | SmashweRx