Let’s fix your hip flexors! This is a Hip flexor stretch and strength program to get you moving better. Hip flexor stretches are one of the most commonly prescribed …
of course tight hip flexors cause all
back pain right? welcome to the movement
project guys Tim Rementer doctor of
physical therapy orthopedic specialist
if you want to help me eliminate and cut
out unnecessary surgeries make sure you
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the channel today's video is about the
almighty hip flexor with as much content
as there is on the web you would think
that nobody would have any back pain
here's the psoas,the hip flexor muscle
that gets tight and is blamed for so much back
pain. this is definitely true but
weakness is a main reason for a muscle
to knot up and feel tight if you don't
improve the strength they're just
putting a bandaid on the problem the
first thing you need to do is check your
strength you're gonna do this first from
standing with your back on a wall this
keeps you from cheating by bending your
spine forward to make it easier for your
muscle to work step one is just lift the
hip as high as you can
after that I want you to grab your knee
and see if he can pull it further your
chest
now let go and see if it can hold a
position for at least 5 seconds
preferably 10 if you can't reach it by
bending to the side like you see here
congratulations you have shortened hip
flexor weakness if standing is too
difficult or you're too unsteady here's
the exact same test and sitting same
rules apply got to be able to hold that
top position okay now we identified
weakness let's work on strengthening you
follow it with some stretching we're
gonna start off with a dynamic stretch
for the hip flexors and we'll move on to
more of a static stretch after the
strengthening research tells us that our
classic hold the position type
stretching is better done at the end of
a workout now it's time to get into some
strengthening we're gonna use our test
position as our exercise pull your knee
to your chest hold it for five to 10
seconds after you let go lower slowly
over a three-count muscles are about
forty percent stronger to lower than
they are to lift so the slow descent is
critical
start with one set work your way up to
two sets it should be no pain with this
and so be sure to reach out to your
movement specialist immediately now that
we strengthen the hip flexor in the
short position it's time to strengthen
it in the stretch position grab a chair
next to you for support start kneeling
with one leg down and one
got your goal is to feel it right in the
front of that back hip with even
pressure on each leg lift your back knee
about four inches off the ground
signs of weak hip flexors would be that
you can't lift at all maybe you can do
it but you're using the front leg much
more than the back or you're just really
off balance with the exercise shoot for
one set eight to twelve reps on each leg
to start and guys this is a much more
difficult position do not attempt this
without supervision from your movement
specialists unless you're sure about
your ability to get up from kneeling now
we can get into doing our hip flexor
stretching here's a beginner position
and standing with our knee on a chair
with any stretch we do we want to make
sure we're working the muscle on all
planes so you can see here I'm doing
some rotations and side bending of my
trunk to make sure that I move that hip
flexor through the full range of motion
which is really gonna free it up for
activity go ahead and hold this for ten
to thirty seconds 3 times each leg all
right on to version two of the standing
hip flexor stretch now you want to keep
the leg you want to stretch on the floor
with the foot pointed straight forward
otherwise same principle hold for ten to
thirty seconds depending on your
experience and work the muscle through
its full range of motion and multiple
planes I usually recommend patients put
the chair in a doorway for both of these
so there's added stability and safety
the next level would be to stretch the
hip flexor in kneeling
this is much more direct since we've
taken the lower leg out of the equation
same repetition and set count but should
obviously be no back pain with any of
these exercises if you have knee pain or
difficulty kneeling obviously stick with
the standing versions of this stretch go
ahead and experiment with the different
stretches but ultimately you only need
to pick one that works best for you it's
probably overkill to do all the
positions if you're looking for
something a little bit more advanced
here's the hip flexor stretch using an
elastic mobility band to either assist
the hip going forward by pulling the top
of your femur bone more into the stretch
stretching the hip ligaments to the side
during the movement
or to reposition the hip slightly
backwards which often makes the stretch
more comfortable for patients every
stretch so far has pulled the hip part
of the muscle away from the spine part
now we finished by stretching the spine
part of the muscle away from the hip to
take this one step further you can add a
knee bend to the stretch to add
additional pull on the muscles this is
not for you if you have poor spine
mobility or any pain whatsoever you know
the drill
reach out to your movement specialists
ASAP there it is guys by now your hips
should be feeling incredibly limber if
you had any difficulty or pain doing any
of these moves
don't forget physical therapists are
uniquely trained in the musculoskeletal
system and can help you get to the
bottom of these issues make sure you
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miss any future content if you want to
feel perform and live your best you've
got to move your best keep it moving

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