Exercises For Tight Hip Flexors

Sitting too much is one of the cause of tight hip flexors, in which your hip flexors and surrounding muscles and connective tissues are shortened. This causes the hip flexors to pull onto its origin that is connected to the lumbar spine, which causes low back stiffness and pain. By stretching the hip flexors and strengthening your core muscles (muscles in your hips and trunk), you can alleviate many symptoms of tight hip flexors without taking medications.

Kneeling Hip Flexor Stretch

Stretching the hip flexors also strengthens your buttocks to help alleviate some tightness in your hip flexors and surrounding tissues.

Kneel with your left leg in front of the right with your toes pointing forward. Your left leg and hip should be bent at 90 degrees. Raise your right arm up and tighten your right buttock, shifting your weight forward. Hold the position until you feel tension ease from your right hip flexor.

Then bend laterally to the left with your right arm over your head and place your left arm on your left knee for balance. Twist slowly to your right while maintaining the lean and hip position. Reverse the movement to repeat two or three more times and then do the other side of the hip.

Floor Bridges

Floor bridges strengthen your buttocks and other hips muscles without placing much stress on your spine and other joints.

Lay on your back with your feet close to your butt and your knees and feet hip width apart. Place your hands to your sides. Lift your butt up as high as you can without lifting your heels and hold the top position for a second. Lower your buttocks and repeat for five to ten reps.

You can also do a one-leg floor bridge where you extend one leg off the ground and use the other leg and hip to support your body.

Do both exercises consecutively without rest for three sets.

Three-Point Hip Extension

This exercise helps you strengthen your buttocks and determines if one side of your core is weaker than the other. This exercise should be done before your workout or on your rest days.

On your hands and knees position, lift your right knee off the ground and extend the leg behind you. Do not rotate your pelvis but do maintain your spine in a neutral position. Tighten your right buttock and lift your leg up until your leg is in alignment with your hip and spine. Hold the position for one deep breath and return to the starting position. Repeat for five to ten reps per leg for three sets.