Reasons to add hip flexor work to your repertoire

Tight and Weak? The Hip Flexor Conundrum

I know that sounds a bit contradictory at first: how can your hip flexors be both tight and weak? Well they sure can! And they are so super important for our movement patterns so we need to address them in the right way.

What Are Hip Flexors and Why Are They Important?

First things first, your hip flexors are a group of muscles located at the front of your hip. They play a crucial role in lifting your knees and bending at the waist. The main players here are the iliopsoas (a combination of the psoas major and iliacus muscles) and the rectus femoris (part of your quadriceps).

Why are they important?

Hip flexors are essential for many everyday movements and activities, such as walking, running, and even sitting. They help stabilize your pelvis and lower back, contributing to overall posture and balance. Without strong and flexible hip flexors, your mobility and functional movement can be significantly compromised, think lower back pain, reduced mobility, poor posture, muscle imbalances, hip and knee pain, it can change your gait and you can be more prone to injury. 

The Tightness Factor

Hip flexors can become tight due to prolonged sitting (hello, desk jobs!) or repetitive activities like running. When these muscles are constantly in a shortened position, they can feel tight and restricted. This tightness can lead to discomfort and even lower back pain.

The Weakness Factor

On the flip side, hip flexors can also be weak. Weakness often stems from a lack of strength training, protective response or muscle imbalances. When your hip flexors are weak, other muscles have to pick up the slack, which can lead to poor posture and movement patterns.

How Can They Be Both?

Here's the kicker: tightness and weakness often go hand in hand. When a muscle is tight, it doesn't necessarily mean it's strong. In fact, tight muscles can be weak because they aren't functioning optimally. When a muscle is weak, it often tightens up as a protective mechanism.

Signs of Tight and Weak Hip Flexors

Lower back pain: Tight hip flexors can pull on your lower back, causing discomfort.

Poor posture: Weak hip flexors can lead to a tilted pelvis and slouched posture.

Limited mobility: Tightness restricts your range of motion, while weakness makes movements less efficient.

Exercises to Address Both Tightness and Weakness

Let's get those hip flexors in tip-top shape, eh?

For stretchy time

Hip Flexor Stretch:

  - Kneel on one knee with the other foot in front, forming a 90-degree angle.

  - Push your hips forward gently until you feel a stretch in the front of your hip.

  - Hold for 20-30 seconds and switch sides.

Pigeon Pose:

  - Start in a plank position, bring your right knee forward and place it behind your right wrist.

  - Extend your left leg back and lower your hips towards the floor.

  - Hold for 20-30 seconds and switch sides.

For strengthen time

Seated Knee Lifts:

  - Sit on a chair with your feet flat on the ground.

  - Lift one knee towards your chest as high as you can, keeping your back straight. Hold for a second, and lower it back down.

  - Repeat 10-15 times on each side.

Standing Marches:

  - Stand tall and lift one knee up to hip level, then lower it back down.

  - Alternate legs and repeat for 10-15 reps on each side.

Lying Leg Raises:

  - Lie on your back with your legs straight.

  - Lift one leg up towards the ceiling while keeping the other leg on the ground.

  - Lower it back down slowly and repeat 10-15 times on each side.

With the right stretches and strengthening exercises, you can keep your hip flexors happy and healthy.

Remember, balance is key.

Keep moving, stay educated and stay strong!

Lynne x