I truly wish I knew this when I was doing power vinyasa for two hours a night for two years, while being hyper mobile! I’ve now dealt with hip pain and groin strain for six years now. My physio told me to follow these exercises. Thank you!
Honestly, I've had a bad leg day today. I could hardly walk due to the Hyperflexibility in my hips. There was so much pain and I couldn't support myself. This video helped so much, that I could walk again. Thank you so much!
Honestly, it is very helpful. I think being thoughtful about this condition is important. Because I am heavier, I had some pain in my knee. I did it on a yoga mat, and because I also have a very weak core, I needed to hold something to balance. I hope to see more thoughtful suggestions like this.
This is the first stretch I have found to help my hip flexors at all! Wow! What a difference!! I have just taken up running in the last couple of months, and this has made a massive difference! I felt the stretch as soon as I clenched on my left. My right needed a bit more convincing with a tilt, but this is an absolute game changer for me!! Thank you so much!!
Yes! I can feel the stretch by tightening the glutes and tilting the pelvis under. Lunging forward too much tends to make me notice an instability. Thanks for the explanation and alternate stretch ideas.
Wow! I'm hypermobile and find myself in the oddest positions for a stretch that usually ends up hurting more than helping. I tried this and when I tilted my pelvis I was I was in shock by how well i could feel a stretch! Thank you!
I've had hypermobility all my life, and due to another condition of mine, it causes me a fair amount of soreness and tightness. lately I've been having some hip and back pain and tightness that's been really bothering me for quite a while, and I've been at my wits end trying to find stretches that will actually work. I found this, and when I tried it on my sore hip, I genuinely cried. the relief was so instantaneous and the stretch felt deep and satisfying. I'll remember this one, and I'll for sure be incorporating it into my routine!! I hope you have an incredible day whenever it is that you see this because you've just made mine.
It worked! Had to do extreme tilt forward and arm up and over. Normally my only help is laying on my side and tilting my hips back and letting me left leg hang off the back. Thank you.
This is definitely what I needed for my hypermobile hips. I always feel like that forward lean makes it worse and this explains why. I heard somewhere that strengthening your abs helps with hip flexors too if you’re hypermobile, because your hip flexors aren’t necessarily too tight, they’re just in a lengthened position too often. Tightening your abs can bring your pelvis into better alignment and aggravate your hip flexors less. Would you say that’s true? I rarely hear anyone talk about hip flexors in conjunction with hip Hypermobility.
Helpful! I've been doing yoga and we do pigeon pose a lot to 'open up the hips', but I've been having pain in my hip flexors I think from overstretching in that way (same stretch conceptually as the over-stretched lunge in your video). Tried your stretch and i feel the stretch without having to do overflexibility and put strain on the hip flexors! Thank you! Really helpful. Would love to know more about different exercises I can do to stabilize my hip flexors and reduce pain in them (even squatting now is causing a weird pinching type of pain in my hip flexors). Thanks!
@@PainSciencePhysicalTherapy thanks! I think i've found that the culprit might be a tight vastus lateralis. I wonder how this is related to the hip flexor!
OMG I could cry. I've had tight hip flexors for almsotn30 years. This is the first time anyone has shown me a stretch that actually stretches it. Been dealing with piriformis syndrome for years and pt never helps. This just might
Thank you so much!! The glute squeeze is enough to feel it on my left hip flexor but I'm not really feeling it on my right the way I think I should. My PT is virtual and she can't see my form at all, and this gives me some language to help describe what I'm doing. They wouldn't schedule me in person but I'm realizing how dangerous that is now. Thank you!
I've been doing stretches in the floor this evening & looking for videos for beginners, overweight, inflexible types. I didn't feel anything on some of the stretches that (I now realize) I should have. My Rheumatologist, a couple months ago, said "wow, you have really hypermobile hips, huh?" 👀 I do!? Your video came up in searching tight hip flexors vs hypermobile & dang if this didn't WORK! I can't tell you how many stretches (of all kinds) I've done at PT & never felt anything & also got no help 😢 Thank you for sharing this!
Thank you! My other side is more mobile than the other, it is really hard to stretch without causing problems to the other side. Also could you change your newer hypermobility wideo (hamstrings) from kids' video to normal type? I would like to add it to my playlist.
I can definitely feel the stretch in my hip flexors better than my previous stretches! But I'm struggling with maintaining balance during this, do you have any tips?
Good question-- if you are comfortable being down on the floor then I would hold onto a sofa/coffee table or other stable item to keep your balance. Sometimes I will even have a patient hold a stick in their hand!
I woke up with so much pain this morning and trying to stretch just made it worse. I found your video and tried the stretch, it helped. I’m still feeling a good deal of pain but considerably better. How long would recommend holding the stretch and how many repetitions? Do you have any other videos with stretches for someone with joint hyper-mobility?
I would recommend holding the stretch for about 30 seconds 2-3 times then repeat 2-3 times throughout the day. I don't have other videos yet for hyper-mobility but working on them.
This is a good one for me, definitely feeling it. Thank you! I do also feel my quads engaging quite a bit. Is this okay to do with sciatica/nerve pain that’s affecting my foot?
Glad to hear this helped you. If you are really squeezing your butt muscles it might make the foot symptoms temporarily more irritated if the nerve is sensitive to pressure/ squeeze. If you find that is the case don't hold the squeeze for too long and check out my video on sciatic nerve glides.
You can try this in standing as well. Just tilt the pelvis in standing with one leg behind and then sidebend the trunk. You should still be able to target the muscle. Let me know how it goes.
my hip flexors are probably the most painful part of my hypermobility issues, but my knees (esp the kneecaps) are also pretty bad. Is there a good way to protect my knees while doing this?
I have very mobile joints but super tight hamstrings. Seems like a bad combination. Paddle boarding left me very sore in my weak left hip but this stretch seems very promising! Have made good progress in strengthening it in the past six months but still have a ways to go I guess! Thanks for the great video!
Glad this was helpful! Something to be aware of-- tight hamstrings can exist for a variety of reasons and sometimes they feel tight but actually aren't tight at all! It can be the sciatic nerves not liking being stretched. Check out my video on lower body nerve glides. Test your hamstring tightness before and after doing the nerve glides and see if it makes a difference. If no change then it is probably the muscles. If improved flexibility then it might be the nerves! Keep up the great work.
@@PainSciencePhysicalTherapy Wow! Thanks for the great feedback! I’ll check out the video you mentioned. Always wonderful to learn something new AND helpful!
I can’t make myself feel a stretch in that area no matter what I do. I have tremendous pain in my left hip flexor close to the groin and I’ve been searching everywhere for something that will help. Do you have any other suggestions possibly? Thank you for making this content. Hypermobility is something most don’t talk about
Hi Nabrina-- having pain in this area doesn't mean that the muscle is actually tight. You shouldn't be feeling pain when you do these stretches. So if you don't feel a stretch then I wouldn't recommend doing the movement. Sounds like there is something else that is keeping the muscle tight or a nerve irritated.
I am sorry to hear that Maria! How frustrating. It sounds like you might need to keep searching for some new providers who actually listen to you. Hypermobility in and of itself doesn't necessarily need treatment but it often shows up with other issues that might need medical care.
Yes it can. But popping can also be caused by tight tendons such as the hip flexor. I would recommend having a PT check it out to see what the cause might be.
@@PainSciencePhysicalTherapy I have tested but the test was negative. My hip flexors are not tight. But I have limited range of straight leg hip flexion.
hi. pain is a big struggle. does anyone have advice for dealing with the chronic pain. Currently getting physiotherapy and sitting on a cushion. also stomach issues when eating anything but meat. diarrhea and stomach pain. 30 year old. thanks
Have you been to see your doctor? There are lots of complex gut issues that can link back to certain underlying diagnoses that are also linked to tissue and muscles. Are you hypermobile by any chance? If so then it is possible there is another underlying condition that hasn't been properly diagnosed.
@@PainSciencePhysicalTherapy Hi.Thanks for your reply, really appreciate it. I am hypermobile. No dislocations but lots of joint pain and heel spurs. Doctors say its hypermobility, another that its fibromyalgia. I had colonoscopy and various tests done and stomach is fine yet all food intake results in stomach aches and diarrhea (except meat). I swim almost every day to alleviate some of the symptoms of hypermobility. Eating is a worry though.
@@PelikanLake I would recommend that you look to working with a PT who specializes in hypermobility. There are more out there. Our clinic now has 3 PTs who have gone through extra training to work with patients who have this.
@@PelikanLake Not sure if you have ever worked with a naturopathic doctor that specializes in the gut-- that can be an option. We actually have a group of providers here in washington state that work with patients with hypermobility and gut issues. You might think about looking for someone like that to help address some of these issues. Hope this information helps.
