The Solution for Tight Hip Flexors

You know those muscles down on the front of your hips and thighs…the ones that feel extra creaky when you stand up after being stuck at your desk for a couple of hours?  Those are your hip flexors, a pesky set of characters notorious for creating disarray around the hips, particularly by making glutes less active.  If you find yourself in the aforementioned dilemma, here’s one way to straighten things out:

Use a foam roller to relax the muscles and prepare them for stretching.  Finding a sore spot and holding steady pressure on it for 30 seconds or so usually works well, but you can also do 10-15 slow rolls over the muscles if that works better for you.

Rolling Quads

Rolling Tensor Fascia Lata (TFL)

Stretch right after rolling.  I like to move into the stretch to the point of mild discomfort, hold it for a few seconds, move out of the stretch for a second and repeat up to 15 times, but a static hold of 20-30 seconds repeated up to three times may work well for you too.

TFL Stretch

Quad Stretch

Tossing in some core stability exercises after this almost always improves results.  A simple glute bridge is a great exercise as it works core stabilizers AND those sleepy glutes!

 

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Michael Bento is an Advanced Trainer at the Clubs at Charles River Park. He holds a Masters degree in Human Movement and is certified by the National Academy of Sports Medicine as a Corrective Exercise Specialist and Performance Enhancement Specialist.

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