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One of my blog subscribers recently sent this email:
Thank you for taking the time to make these videos! They are super helpful :)
Not sure if you were planning to cover this at some point but I’d be really interested in learning more about how to release tension / tightness from the hip flexors. Especially for people who spend a long time sitting!
Her request is a good one. Afterall, multiple studies have indicated hip flexor tightness contributes to musculoskeletal injuries.
However, sometimes this type of tightness may be a sign of an irritated hip joint. If the hip joint is irritated-- like in the cases of a torn labrum or osteoarthritis-- then stretching the nearby muscles will not provide a long-term solution.
But if the hip joint is healthy, then stretching the hip flexor muscles may improve movement and prevent injuries.
Several muscles are considered hip flexors or at least assist with hip flexion (bending the hip to move the thigh closer to the trunk). The primary hip flexor muscles are the iliopsoas and the rectus femoris.
The iliopsoas is actually two separate muscles: the iliacus & the psoas. The psoas is connected to the front side of the bones in the lower back, and then it travels through the abdomen to attach to top portion of the thigh bone. The iliacus muscle starts on the pelvis, and like the psoas, attaches to the top portion of the thigh bone.
Another hip flexor muscle is the rectus femoris. This is one of the four muscles on the front of the thigh called the quadriceps. It is the only part of the quadriceps that achieves hip flexion, and it attaches to the front edge of the pelvic bone.
In the following video, I demonstrate a stretch that safely addresses the flexibility of these three hip flexor muscles:
Performing this exercise may increase flexibility and decrease strain on the hips, back, knees, and ankles. It contributes to efficient movement-- one of the three components necessary to transform your active life. [To learn more, watch this video.]
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