Fix your tight HIP FLEXORS for Good! (3 easy exercises)

Summary

This video offers three simple exercises to alleviate tight hip flexors, focusing on reducing muscle tension, restoring joint motion, and reinforcing changes with core stability. The routine includes a triplanar hip flexor stretch for tension reduction, hip flexion liftoffs to restore motion, and heel taps for core engagement. The exercises are designed to be quick and efficient, taking only 3-5 minutes, and aim to improve lower body performance and reduce post-workout tension. Viewers are encouraged to share which body area they'd like to see addressed next and consider a hip flexor reset program for further relief.

Takeaways

• 🧘‍♂️ The video provides three simple movements to reduce hip flexor tension.
• 🔄 The first movement is a triplanar hip flexor stretch, which involves stretching in three planes: sagittal, coronal, and rotational.
• 🤸‍♀️ The second movement is a hip flexion liftoff, aimed at restoring hip flexion motion without bending the spine.
• 🏋️‍♂️ A bonus movement for the second step is the hip flexion hover, which can be performed over an object to increase the intensity.
• 🧘‍♀️ The third movement focuses on core stability with heel taps, which help to reduce reliance on the hip flexors for stability.
• 🦿 The heel tap exercise can be made more challenging by performing it with straight legs to elongate the tissue further.
• 📈 The routine is designed to be efficient, taking only 3-5 minutes to complete.
• 🏃‍♂️ It is recommended to perform this routine before a lower body workout to enhance performance and reduce post-workout tension.
• 🔄 The video emphasizes the sequential order of the movements: reducing tension, restoring motion, and reinforcing stability.
• 💡 The presenter offers a hip flexor reset program for those who struggle with hip flexor tension, available through a monthly membership with a 7-day free trial.
• 👍 The video encourages viewers to like and subscribe for weekly updates and to provide feedback on which body area they would like to see addressed next.

Q & A

What are the three movements mentioned in the video to help reduce hip flexor tension?

The three movements are: a triplanar hip flexor stretch, hip flexion liftoffs, and a core stability exercise involving heel taps.

What is the purpose of the triplanar hip flexor stretch?

The purpose of the triplanar hip flexor stretch is to reduce tension in the hip flexors by moving in three planes of motion: sagittal, coronal, and rotational.

How do you perform the sagittal plane movement in the triplanar hip flexor stretch?

To perform the sagittal plane movement, you start in a typical hip flexor stretch position, then drive your hips forward and raise your hands up to feel a stretch.

What is the function of the hip flexion liftoffs exercise?

The function of the hip flexion liftoffs exercise is to restore the hip flexion motion and reinforce the changes made by reducing tension.

How should you position your body during the hip flexion liftoffs?

You should sit up nice and tall, drive your toes towards the ceiling without bending through the spine, and stay cemented in the ground to isolate the motion through the hips.

What can you do if the hip flexion liftoffs are too easy?

If the hip flexion liftoffs are too easy, you can use a yoga block or a dumbbell to perform a hip flexion hover, enhancing the movement by going over an object.

What is the goal of the core stability exercise involving heel taps?

The goal of the core stability exercise involving heel taps is to elongate the hip flexors while maintaining good core stability, reducing tension in the hip flexors over longer periods.

How is the core stability exercise with heel taps performed?

You lie on your back, bring your legs up like in a dead bug exercise, take a diaphragmatic breath, hold the pressure, and slowly tap one heel to the ground while maintaining core stability.

What should you do if the heel taps exercise feels too simple?

If the heel taps exercise feels too simple, you can increase the difficulty by performing the exercise with straight legs, elongating the hip flexors more.

What is the overall benefit of performing these three movements in sequence?

Performing these three movements in sequence reduces hip flexor tension, restores hip flexion range of motion, and enhances core stability, providing a comprehensive approach to addressing hip flexor issues.