It is really common that people will have tight hips. These tight hips lead to changing of posture, increasing risk of back pain, knee pain and other injuries.
There are three exercises that you can do at anytime that will help loosen up your hips and help prevent that muscle imbalance, poor posture and other aches and pains. Here are the three exercises:
#1 – Lunge Stretch
Take a big lunge step forward and try to open up your back hip. You go at a comfortable level that you can. When you do this, start off with 20 seconds hold, twice on each side. You are going to alternate it back and forth.
#2 – Pigeon Pose
Take your left leg out front and rotate it to the middle. Try to straighten out your back leg. You will open up the front hip and the back hip as well.
Just like the other stretch, we are looking at holding it for 20 seconds and doing it twice on each side. You should be feeling a light stretch. It shouldn’t be painful or extremely uncomfortable. The first time you will do this exercise, it might be a little bit awkward but as you go through it and see how it feels, it will become easier to do.
#3 – Knee Openers
You sit down, bring the bottoms of your feet together and then open up your knees so you can actively try to bring the knees to the ground. You are trying to open up those hips and you will feel the stretch in your hip area. Hold it for 20 seconds, twice on each side.
Give those three stretches a go and see how your hips feel when you are opening and loosening them up. These will help you with your muscle imbalances, your posture and it prevents aches and pains in your hip, back and knee area.
Watch the YouTube video below to learn more about the three exercises:
Now, the 3 exercises above are static stretching, in which you stretch a muscle and hold it for a period of time. While they help, the results are limited.
The problem is if you see how the psoas is attached within your body, it’s buried deep inside your core making it tough to access. It’s a hard muscle to find, let alone train.
So, only static stretching is not enough to fix your tight hip flexors. You need to attack the muscles from a variety of angles using a variety of exercise techniques and modalities in order to “unpack and unwind” the muscles in the right way.
Some of these modalities include PNF Stretching, Static Stretching, Dynamic Stretching, 3-Dimensional Core Stability Exercises, Mobility Exercises, Fascia Stretching, and Muscle Activation. And they should be done in the right order to get the optimum results.
Kinesiologist and Injury Specialist Rick Kaselj, MS has put them together in a program called “Unlock Your Hip Flexors”. If you want to overcome your tight hip flexors, I recommend you to check his program out.
Please leave a comment below, I would love to hear your thoughts!