How To Loosen Hip Flexors
In order to understand how to loosen hip flexors, let’s first take a step back and explain what the hip flexors are.
Ok So What Exactly Are The Hip Flexors?
The Hip Flexors are collectively defined as the iliopsoas which refer to the joined psoas and the iliacus muscles. The two muscles are separate in the abdomen, but usually merge in the thigh. As a result, they are usually given the common name iliopsoas. The iliopsoas muscle joins to the femur at the lesser trochanter, and acts as the strongest flexor of the hip. The iliopsoas muscle is supplied by the lumbar spinal nerves L1-3 (psoas) and parts of the femoral nerve (iliacus).
What Do The Hip Flexors Actually Do?
The iliopsoas is the strongest of the hip flexors (while the others are the rectus femoris, sartorius, and tensor fasciae latae). The iliopsoas is important for standing, walking, and running. In addition the iliacus and psoas major perform different actions when postural changes occur.
The iliopsoas muscle is covered by the iliac fascia, which begins as a strong tube-shaped psoas fascia, which surround the psoas major muscle as it passes under the medial arcuate ligament. Together with the iliac fascia, it continues down to the inguinal ligament where it forms the iliopectineal arch which separates the muscular and vascular lacunae.
Now that we have the technical terminology down and a better understanding of exactly what the Hip Flexors are, let’s figure out how to loosen hip flexors.
Here is a look at 6 stretches that will help you to improve the health of your Hip Flexors!
Stretch 1 – Leg Lifts
Lie on your back, legs extended in front of you. Place your hands either underneath your bottom or above your head. If your hands are above your head, be conscious about leaving your lower back on the ground rather than curved.
Best way to do this is to think about bringing your belly button towards the spine. Lift one leg several inches above the ground. Do ten to fifteen reps on each leg. You can also do these weighted for a more advanced stretch.
Stretch 2 – Hanging Leg Lifts
Try to get 10-15 reps per stretching session.
Stretch 3 – V-Sit
If the strength is there, lift both legs upwards rather than forward. Hold for ten to fifteen seconds, for ten reps.
Stretch 4 – Low Lunge
We all know what a lunge position is. Remember to keep the bent knee at ninety degrees and lower the back leg towards the group. Lift the upper body. You want to shift your energy forward rather than backwards.
If you would like you can lift your hands up towards the ceiling and add a little backbend to this movement to increase the stretch.
Stretch 5 – Bridge
Begin to lift the pelvis by squeezing the glutes and hamstrings. You hands should be by your side.
Stretch 6 – Reverse Plank
Begin in a seated position. Arms are behind the body and fingers are forward towards your feet. Activate the glutes and hamstrings and begin to lift the pelvis. This action will straighten your arms. The lower legs should be bent at a ninety-degree angle at the knees.
If you feel comfortable in this position, extend the knees so both legs are extended forward. See if you can hold this position for thirty seconds to one minute.
Healthy Hip Flexors Are Essential To Your Heatlh
I hope that the previous 6 stretches were able to provide you with a bit of initial relief and make you aware of what your psoas are and how to feel them.
However static stretching alone is not the answer and provides little benefit when it’s not combined with other modalities. The results fade fast and furthermore the muscles tighten right back up leaving you frustrated.
You need to attack the muscles from a variety of angles using a variety of exercise techniques and modalities in order to “unpack and unwind” the muscles in the right way.
In conclusion if you are looking for a more comprehensive daily program to follow with step by step videos and instructions, click the link in the description below this video.
The “Unlock Your Hip Flexors Program” also comes with two exclusive bonuses:
- Unlock Your Tight Hamstrings
- The 7-Day Anti-Inflammatory Diet
This combo package is sure to help you understand how to loosen hip flexors and get your body into the best shape it has been in years.
A healthy iliopsoas is important for all the movements that you do in daily life therefore it is important to spend the time and take care of them each and every day. Your body will thank you.
Note: If you would like to learn more about how to loosen hip flexors be sure to check out our review of the “Unlock Your Hip Flexors” program!