James M. McCormack's Blog

Tight Hip Flexors 

Your hip flexor muscles are located in and around your hips. These muscles are responsible for important tasks like helping you walk and run around. Without the muscles in your hip flexor section it would be hard for you to do basic things you take for granted everyday.

The muscles that make up your hip flexors include the iliopsoas, fascia latae tensors, and the rectus femoris. When you sit for a long period of time on a daily basis it can shorten these muscles, which leads to hip flexor tightness. 

Tight hip flexors causes a lot of pain and discomfort while you're walking or running. Hip flexor pain is especially felt in other areas of your body like your back, core, and upper legs. Athletes see tight hip flexors usually when performing weighted lifts as deadlifts & squats. 

When flexor muscles are tight, they keep hip complex, pelvis, and the spine from aligning properly. Tightness creates a kind of body movement conservation which is contrary to getting a proper complete range of motion. The effect is the sense of having less strength to do movements, along with lasting, sore discomfort strong within the primary regions of the body.

Relieving tight hip flexors as well as tension isn't simple. It takes the use of specific stretching exercises that focus on the significant tissue cells of the body's center. These exercises also call for somewhat of "nerve gliding" which can sound not comfortable to lots of individuals - stated https://hipflexorsinfo.com..

Exercises which can uncover your hip flexors include:

Piriform Stretches

To start this hip flexor stretching exercise sit down on the floor. Now put your right leg in front of you until you begin to feel your glutes tighten up. While your glutes are contracting take your time and rock yourself back and forth using the outstretched leg in front of you. As you rock back and forth on the right leg stretched out in front of you the tightness in your hip flexors should loosen up. As your hip flexors loosen up any pain you were feeling because of it should disappear. 

Lunge Stretches

In a standing position, place your right leg in front of you. Once you place your right leg in front of your body bend it to a 90 degree angle. With your extended right leg in a 90 degree angle your body should be lowered slightly just above the ground. 

Now keep your back and chest in an upright position as you should push down on your extended right leg until your body is fully stretched out. You want to hold this extended stretch for about 4 seconds and then return to the starting position. Do this about 10 times and then repeat with your other leg. 

Iliopsoas Palpation

Very much of the stress that creates tight hips is induced by contraction of the muscle groups which line the pelvic bones. To be able to alleviate tension, palpation is essential. This could need the assistance of somebody else.

Begin this hip flexors exercise by laying your back flat down on a bench or table. As you lay down on your back try to relax and stretch your body out as much as you can.

Now if you have somebody helping you perform this stretching technique he or she should place their hand on you and gently rub your abdominal muscle. You want the person rubbing your core section to move their hand along your abs until the pelvic muscle is felt. 

Once the pelvic muscle along your abdominal is felt the person helping you perform this stretch should begin palpating this muscle by massaging it carefully. After massaging this specific area carefully you should begin to feel a little less tension along your hip flexors.