Hip mobility inc flexors

its_cleo
its_cleo Posts: 544 Member
in Fitness and Exercise
Hey all

Wonder if people have any good hip stretches or mobility/flexibility drills they could share? I'm interested in overall hip mobility but esp flexors. Mine get so tight it hurts. I google stuff but thought I would check in here too.

I have foam roller, lacrosse ball and those elastic band things. Any movement with those or bodyweight is good. I already do a lot of strength training so I'm less interested in that. Although my hip flexors may indeed be weak...

Background: i strength train 2 or 3 days a week. I run or climb stairs 2 or 3 days a week. Desk job so I sit alot. Getting chronic pain in one hip flexor, getting frustrated. I want to find a good routine to do regularly to help it. My low back is ok so far.

Any tips welcome!

Replies

  • firef1y72
    firef1y72 Posts: 1,579 Member
    Pigeon pose is fab for hips (and glutes and outer thigh)
  • keithwp99
    keithwp99 Posts: 83 Member
    "Desk job so I sit alot."

    If possible, get up every hour and either merely stand or even better walk 5-10 mins.

    Even if you can't get up every hour, make the effort.

    This simple a activity has done wonder for me.
  • Mouse_Potato
    Mouse_Potato Posts: 1,494 Member
    edited October 2019
    Frog pose is also good. Butterflies, lizard lunges, child's pose with knees wide. A lot of quad stretches also stretch the hip flexors.
  • geraldaltman
    geraldaltman Posts: 1,739 Member
    Hip Abductors, Flexions, Extensions, Squats have been the staple of my post hip replacements PT that I've never stopped doing. The only difference is I do them in water today and they are part of a broader regimen the covers 90 minutes when I do them all.
  • ironhajee
    ironhajee Posts: 384 Member
    Ok no problem and thank you I have this same issue.

    Also look into any muscle imbalances in one area that may have a chain reaction sort of effect you see! (i.e core & glute)

    Could be from pelvic tilt either anterior or posteriorally. This tilt can be the result of imbalances in your posterior chain (lower back, glutes, hamstrings and calves) & the anterior chain (primarily core & quadriceps muscle). Yeah make sure ya firm up Dee bombaclaat. ;)

    Keep in mind these changes don't come overnight and varies upon the level of fitness you've kept till now. It can take many weeks/months to restabilize muscle areas that need attention!

    Keep plugging away!

    https://youtu.be/cTSR0_F4CpM

  • Cherimoose
    Cherimoose Posts: 5,210 Member
    its_cleo wrote: »
    Desk job so I sit alot. Getting chronic pain in one hip flexor

    If it's that bad, either get a standing work station, or stretch your hip flexors every 10 minutes for 30 seconds. Here's how: youtube.com/watch?v=YQmpO9VT2X4.
    If there's no improvement in a week, see a medical professional.
  • its_cleo
    its_cleo Posts: 544 Member
    Thanks for the tips.
  • emmamcgarity
    emmamcgarity Posts: 1,593 Member
    I was having hip pain when I increased my running mileage several months back. Here are the things that helped me.

    1. I went to Fleet Feet and got fitted to replace my 6 month old running shoes. The new shoes immediately helped. This may have been the biggest contributor to my relief.
    2. I took one week off of running to walk and rest. I did sneak in a few 1-5 minute slow jogs during that time just to test the pain level.
    3. Foam roller - this thing is amazing. I should use it more often. I used it daily while in recovery mode.
    4. Strength train - lunges (lots of lunges), squats, etc. (note: I found myself sneaking in 1-5 lunges periodically throughout the day. I felt a little crazy but it helped so much. I often will do a few lunges in my bathroom break at work when no one is looking)
    5. Yoga - I personally used Yoga with Adrienne videos geared toward runners. The videos are short and I found it hard to procrastinate a 7 minute video... I also added some yoga poses throughout my day that focused on standing on one leg.
    6. Massage. I found the muscles near my hip were very tight and foam rolling was not enough. Self massage helped. I would have gone for a sports massage if I could have worked it into my budget.
    7. Increased running mileage and pace slowly until I could run without pain.
    8. Stretching several times per day. My running club helped me learn several runner stretches that helped with the IT band among other stretches. I make sure to include these stretches after warmup before running and also stretch after. I also work a few stretches in throughout my day.
    9. Cross training. I try to cross train at least once per week with low impact aerobics that involve some lateral movement. I think this helps me move my muscles differently than the repetition I get from running.
  • geraldaltman
    geraldaltman Posts: 1,739 Member
    My failing long ago so far as hip pain, discomfort and reduced mobility was failing to get things checked by appropriate medical specialists in timely ways that might have resulted in PT exercise that might have slowed or delayed their deterioration. My resistance to that resulted in my one previous attempt at PT in hindsight having no chance at really helping me. When I finally had enough and went in, there was no alternative but have hip replacements which turned out to best the best recourse I should have done 5, maybe 10 years ago. Please keep this mind when taking or giving advice about hip pain or discomfort.
  • its_cleo
    its_cleo Posts: 544 Member
    Thanks all, a good confirmation of some of the things I've been trying.

    I try to stand but not enough I guess.

    I agree the foam roller is the best thing. I'm finding stretches don't help a ton, trying to incorporate roller more.

    Yoga I don't typically do but that is exactly the kind of thing I'm trying to be open to adding. But I hate yoga lol so I'm looking for shorter simpler poses.

    Will check out the Adrienne videos
  • oedipuss
    oedipuss Posts: 51 Member
    I hear you its_cleo!

    My hips are dreadfully tight, always have been. Even when I was a child I found it agony to sit cross-legged in school and would opt to kneel instead. I cannot even do that anymore, like sit on my heels. My legs are too tight to go down on my heels unless I wedge a little cushion there!

    Any flexibility and stretching for me is a journey of frustration but with patience there are results. I would love to do a pigeon pose!
    One of my favourite stretches that feels good for me ......the 90/90 hip stretch. I love it.


    https://youtu.be/2uW-9KD5XOM
  • its_cleo
    its_cleo Posts: 544 Member
    @geraldaltman yeah thanks for the reminder. I would definitely see a doctor if it was needed. I think my mother and grandmother both needed hip replacements.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited November 2019
    I'd hazard your chronic pain in your hip flexor area is due to poor load management and not a flexibility issue.

    I would look at your programming first since you say you get plenty of strength training.

    There isn't any current established evidence that I'm aware of that extra stretching or foam rolling is beneficial more than 10 minutes after doing so.

    Further more the best stretch/warm up is one that is specific to the task at hand.

    In other words foam rolling as well as other implements are marketed to sell them. Not because they have any long term benefits or there is any actual thing that needs fixing other than possibly load management.
  • Djproulx
    Djproulx Posts: 3,084 Member
    I do a hip mobility sequence most mornings that I found online. I do the eight different exercises in order: Lying hip rotations, piriformis stretch, Butterfly, Frog, Kneeling Lunge, Traveling butterfly, Squatting internal rotations, and finally Pigeon pose.

    Each exercise is done slowly by easing in and out of the stretch. Pigeon pose is held for 20-30 seconds/side.

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