Indicative hip flexor pain is most noticeable in activities that require power from the back, upper legs, and core. When flexor muscle are tight, they prevent the hip, spine, and pelvis complex from aligning properly.
Relieving tight hip flexors and tension is not easy. It requires the application of specific stretching exercises that target the deep tissues of the body's core. These exercises also require a bit of "nerve gliding" that can seem uncomfortable to some people.
The muscles found in and around the hips are known as the hip flexors. Athletically, tight hip flexors will compromise running activities, and all resistance training that includes rotation of the pelvis.
Exercises that can unlock your hip flexors include:
Piriform Stretches
Gently rock forward and back, and side-to-side on the outstretched hip. This rocking motion will alleviate nerve tension and prompt the muscles of the hip to release.
Lunge Stretches
With an upright torso, gently push down on the elongated hip side. Try to create a "pulling" feeling in the muscles of the straight leg from the knee to belly button.
Iliopsoas Palpation
The muscles found in and around the hips are known as the hip flexors. When flexor muscle are tight, they prevent the hip, pelvis, and spine complex from aligning properly. These are the exact muscles causing hip flexor tension and pain. The hip flexor muscles help the body's core assist almost every motion, so having fluid hip flexor motion is vital. Even the healthiest individuals experience hip flexor tightness, but specific stretches and massages can alleviate common problems associated with tight hip flexor conditions.
The hip flexor muscles help the body's core assist almost every motion, so having fluid hip flexor motion is vital. Even the healthiest individuals experience hip flexor tightness, but specific stretches and massages can alleviate common problems associated with tight hip flexor conditions.
The person assisting the stretch should gently and carefully place a rigid hand along the abdominal muscles. These are the exact muscles causing hip flexor tension and pain. Once found, the massaging hand should palpate the muscles in the same line as the length of the body.
Much of the tension that creates tight hips is caused by contraction of the muscles that line the pelvic bones. In order to relieve tension, palpation is necessary. This can require the assistance of another person.
