hi everyone ,if anyone else needs to find out about exercises for stiff hips joints try Trefendous Pain Relief Tips (do a google search ) ? Ive heard some pretty good things about it and my co-worker got cool results with it.
Without a doubt the best video I've ever seen on hip flexors. I stretched my calves, quads, and hams daily after cycling and completely forgot about my flexors. After a week of agony, I started on the 4 stretches and am now back on the MTB and going strong. Thanks for a great video.
You are a really good teacher!! You demonstrated what you were teaching and I got what you were saying.I am 61 very healthy and have worked out since I 16 on a regular basis.I have to say I have never heard the hip flexors explained like you did!!! Thanks so much and I did subscribe!
I’ve been in such pain for days and had no idea what it was or how to get better. Then I did the manual release of the iliopsoas. The pain has virtually gone and my range of motion is almost entirely normal. THANK YOU!
You're the man! I'm trying to manage tendonitis in the 'hip flexor' region from impingement after a total hip. Thank you for doing such a great job at explaining all the pieces and how they work.
Very good video... well done. It’s a much needed explanation as many people (as you rightly said at the start) use the term “hip flexor/s” much to readily *and* more often than not incorrectly. Speaking as an osteopath of 31 years private practice and lifelong sportsman (mainly karate, which constantly utilises the hips and their associated muscles intensely), I get totally fed up of hearing people saying they’re stretching their ‘hip flexors’ when in actual fact (watching them) they’re obviously only stretching their rectus femoris. Firstly, I really like your “static stretch for the TFL”. That’s s good one. Never seen that one before. I use a variation on that, but I’ll start using and teaching yours. I also like your foam-rolling of the adductors. I’ll use that! A lot of personal trainers have poor anatomical/functional knowledge despite professing otherwise... but you, obviously, know your stuff. Just a few other points: i. You mention four major hip flexors. There is only one *major* hip flexor... and that’s the psoas muscle alone. The rest (including the iliacus, and some others not mentioned) are *accessory* muscles to hip flexion. As you rightly say, though, the psoas and iliacus are often considered one combined muscle, the iliopsoas. In reality, each of these contributory muscles to the iliopsoas, although having the same insertion, have different origin points and, analysing them separately, have slight nuances to their respective functions. ii. Re iliopsoas accessibility to manual release. The belly of the psoas muscle is accessible and can easily be palpated (actually easier than the iliacus) and worked on through the abdomen with the patient supine. As osteopaths, we do this all the time. You have to be *very* careful of the internal organs and other structures though... particularly if using “tools”! 😮 iii. You didn’t show a stretch for the psoas muscle (unless I accidentally missed it). As the tendon of the psoas muscle (ok, iliopsoas if you like) inserts into the lesser trochanter of the femur, it, and therefore the muscle, can be stretched using a similar position as your RF stretch, but with the lower leg and foot on the ground. This is the stretch people mistake as a hip flexor stretch while, in reality, I see them doing it wrongly and thus stretching only the RF. In order to stretch the psoas in this position, you need to tilt the upper body backwards while pushing the innominate (half of the pelvis) forward on the stretching side. The angle needs to be such that you feel the stretch happening deep inside the groin, close to the pubes. This is where the iliopsoas tendon lies, and where the stretching sensation occurs. Hope you don’t mind the input. All the best, Cheers.
Started these exercises yesterday morning. They seem to be helping. I'm now doing these plus core and glute exercises. One of my goals this year is to completely correct my APT and have excellent posture. Thanks! :)
right hip has been tight since I pulled a groin muscle 4 years ago. I never did go to PT for just kept on what I usually do. I have hated stretching all of my life, but I see this as a major error in my workouts. I am 64 and was very active with working out with weights, TRX and ab concentration. Now due to pain and cramping my ortho doc wants to replace my right hip. Not going there but am going to work diligently to get this tightness loosened. I am sitting now more than ever at my job, this has been detrimental to my health. I hoping this hip flexor stretches will help. thank you for your video, and thank you for not having a lot of conversation but getting right to it.
I used to have severe right hip flexor pain to the point of limping and walking by keeping my right heel up. I have watched a lot of videos like this one without good results. But I finally fixed the problem. How? By going on 30-minuted brisk walks every day. That's it. May not work for everyone, but it worked for me.
Going to follow this routine daily! Driving instructor so sitting in fixed position all day, have quad tendinitis and thinking it could be tight hip flexors! So this is amazing! Thanks!!
The iliopsoas can be released to a degree by using a kettlebell to apply force on a lacrosse ball if anyone is really struggling! Be a supple leopard is a great written resource for this sort of information. Blake your content is very good also.
This was really helpful. I have lordosis and really tight rectus femoris. Sometimes after a soccer match my hip flexors are really messed up. I liked rolling it out first prior to stretching. Thanks for the video. Order was perfect, too!
Love your vids on stretches! I'm a retired CMT & I specialized in soft tissue realese. My fav go to book is The Trigger Point Therapy Workbook by Clair Davies (Especially the infamous Psoas! These really work!) I'm currently rehabing myself from past injury (post pelvic tilt) & between your vids, this book and my coach, I'm getting much stronger and rarely have any backaches!
Simply amazing!!! If only I had seen this video months ago, I would have saved a lot of money going to PT and getting dry needles. I will incorporate this into my daily stretches. This video and the lateral pelvic tilt one
Really useful. Suffer from literally what you explained which i realise now is very common. Will definitely try this since im sporty but only in the evenings with not ime for exercise througjout moat of the day.
I enjoy your work, there are a lot of people who have this problem, even personal trainers. I try to apply those exercises. I have one ideea to add maby if it is good you can use it. People with this problem have a hard time to keep abs tight and GLUTES. SO, I start doing this after a session of abs workout (raise legs on bench) and my quads are forced more, sorry, hard to explain when English is not my native language, but you get the point
Ive lost 80 lbs and I'm finally getting back around to exercising. I'm having to learn this stuff because I now have an anterior pelvic tilt plus hip height imbalance due to years of obesity and sitting. I've watched at least 10 other videos on the subject but this one definitely hit the nail on the head. Very informative.
When you state that you have never seen anyone do that before to the psoas muscle. it is covered in the study of pelvic floor therapy. You might want to look into it. It is not just for women as you know, men have these muscles too. :)
Came here looking for proper techniques on stretching rectus femoris to help alleviate knee pain. Got great information beyond what I was specifically looking for. Thank you! Question: Should I continue to do the femoris stretches if they cause pain in that knee - or more precisely how much tension should I put on there if I feel strong tension on the knee?
Thank you for this video. I knew most of these techniques but it's good to be reminded. Really well done video my friend. I got lower back pain and these really help me out a lot. I was compelled to make a comment. Cheers brother.
Can you please do something about diaphragm too my glutes are strong and so are the hip flexor but are also overactive yet I'm in anterior tilt all the time
When I watch stretching videos they always say just hold 30 seconds to a minute and I’m always like that’s not that bad and then when I go to stretch I’m ready to stop after about 10 seconds lol
I had hip surgery on my left hip about 6 months ago. Is there any of these exercises that I shouldn't be doing? I do tend to sit a lot at the computer and I have started to experience pain that starts in my upper buttock , lower back and come around into the groin. Hurts like hell. I should mention that during my hip surgery i also had the following some gluteus minimus and gluteus medius muscles tears repaired.
Blake what is your take on a lot of physioterapists who claim that trigger/pressure point release, foamrolling and other forms of massage doesn't have an effect on mobility/flexibilty? Or isn't that one reason why you try to "release" your muscles by using these methods? I've come across this multiple times in sweden and I would like to know out of interest as I'm currently striving towards studying physical therapy. Thanks!
I roll on my belly over a baseball. It hurts like hell but it helps release the muscle. For some reason it is only one side of my hip and gets tight after I've been walking a while.
Does injuries to the hip affect the lower back area causing the thy muscles to contract and cause pain through the whole leg I've had several falls on my right hip ?
Been coming back to this amazing video for years now and I'm still so confused about the business name. Is the gorilla in the logo just coincidental? Is it a guerilla gorilla? Did the logo designer think it was 'gorilla zen' and nobody corrected them? Please help
I hold a side kick position at hip level and it cramps IMMEDIATELY specifically on left side. I don’t get why! I also stretch but pretty inconsistent with it. Still though I am not sitting much on my job and hardly sit still long enough to shorten the muscles. Ankles suck too.
Ok. Great video. I personally have if looking at me from the front. left hip dips. Legs are same length. Gets more pronounced if lower back pain is up. I have trained to be able to get ball and heel of right or left foot to my forehead. Left side is always the problem side and I fight to get foot to head. left side is always tighter. Any thoughts on this as in what area I should focus on? Thank you Bob Sieburg.
I have two questions for you 1. Did the girl you were dating find out that you mentioned her mistake in a RU-vid video? 2. If yes, is she still dating you? On a serious note, can you do a video on stretches for multifidus? I have it tight only on the right side
