Fix your tight HIP FLEXORS for Good! (3 easy exercises)
Summary
TLDRThis 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.
Outlines
🧘 Advanced Hip Flexor Stretch Techniques
This paragraph introduces a three-step exercise routine aimed at reducing tension in the hip flexors. The presenter emphasizes the importance of sequential movement, starting with a triplanar hip flexor stretch, which involves stretching in three different planes: forward and backward, side to side, and rotational. The presenter provides a step-by-step guide on how to perform this advanced stretch, including the proper pelvic alignment and the specific motions for each plane. The goal is to reduce muscle tension before moving on to the next steps in the routine.
🏋️♂️ Restoring Hip Flexion and Core Stability
The second paragraph continues the exercise routine with a focus on restoring hip flexion motion and reinforcing the changes made during the initial stretch. The presenter demonstrates a hip flexion liftoff exercise, which involves driving the toes towards the ceiling without bending the spine, and suggests doing 10 to 15 repetitions on each side. An optional bonus movement, the hip flexion hover, is introduced for those seeking a greater challenge. The paragraph concludes with an exercise for core stability, which involves lying on the back and performing heel taps with the legs in the air, emphasizing the importance of maintaining good core stability to reduce reliance on the hip flexors for spinal support.
Mindmap
Keywords
💡Hip flexors
💡Triplanar hip flexor stretch
💡Sagittal plane
💡Coronal plane
💡Rotational plane
💡Hip flexion liftoffs
💡Core stability
💡Heel taps
💡Diaphragmatic breath
💡Pseudo stabilizer
Highlights
Introduction of three movements to reduce hip flexor tension.
Sequential order of movements: reduce tension, restore motion, and reinforce changes with stability work.
Explanation of the hip flexor as a common pseudo stabilizer of the spine.
Description of the triplanar hip flexor stretch involving sagittal, coronal, and rotational planes.
Step-by-step guide for the triplanar hip flexor stretch.
Demonstration of forward and backward plane stretch.
Instructions for the side-to-side plane stretch.
Guide for rotational plane stretch to reduce hip flexor tension.
Recommending five reps in each direction for effective tension reduction.
Introduction of hip flexion liftoffs to restore hip flexion motion.
Instructions for hip flexion liftoffs, emphasizing isolation of hip motion.
Suggestion to use a yoga block or dumbbell for enhanced hip flexion hover.
Core stability exercise to shut off hip flexors for longer periods.
Detailed guide for the heel tap exercise with diaphragmatic breathing.
Emphasis on maintaining good spinal positioning during the heel tap exercise.
Recap of the three movements: triplanar hip flexor stretch, hip flexion liftoff, and heel tap exercise.
Highlighting the efficiency of the routine, taking only three to five minutes.
Encouragement to perform the routine before lower body workouts for better results.
Invitation to comment on which body area to focus on next.
Mention of a comprehensive hip flexor reset program available in the monthly membership.
Offering a 7-day free trial for the hip flexor reset program.
Call to action to like and subscribe for weekly videos.
Transcripts
do you have those tight hip flexors on
you I'm going to show you three simple
movements that are going to help you
reduce that tension for good so if
you're not familiar with my videos I
like to show three movements that go in
sequential order where first we want to
reduce tension in the muscles then we
want to restore Motion in the joint and
lastly we want to reinforce those
changes with some stability work more
specifically core stability when it
comes to the hip flexor because it's a
common pseudo stabilizer of the spine
when we find oursel in that extensive
extension pattern so the first move
we're going to do to reduce that tension
is a triplanar hip flexor stretch I know
that sounds like a mouthful but I'll
talk you through it so most of us are
familiar with a typical hip flexor
stretch where we tuck the tail or
posterior pelvic tilt Drive hips forward
feel a good stretch through here great
beginner move but let me show you an
advanced strategy to reduce that tension
so same setup as a normal hip flexor
stretch where we get that good pelvic
alignment and we're going to move in
three planes of motion so first we're
going to start in the sagittal or the
forward and backward plane so I'm going
to throw my hands up as I drive forward
feel a good stretch then we're going to
work in that coronal or side to side
plane where I drive hips forward and
reach over the top feeling a good
stretch through the outside here and
then lastly we're going to work through
that rotation where I drive forward and
then rotate away from that tight side
feel a good stretch through there I'll
show you again from the front so that
forward and backward plane we're
throwing hands behind us as we drive
hips forward we're going to reach over
the top feeling that nice elongation on
the outside and we're going to rotate
away from that tight side so to reduce
that tension you're going to do five
reps in each Direction on each side you
can do all five reps of the same
movement at once or if you want to spice
it up you can simply switch the
directions you go to that sagittal plane
that coronal plane and then that
rotational plane and after I rep out my
good five reps on each side I already
feel like that tension's reduced and I'm
ready for my next movement so with move
number two we're going to restore that
motion specifically that that hip
flexion motion because we want to
reinforce those changes we just made
while reducing that tension so sitting
up nice and Tall here all we're going to
do is some hip flexion liftoffs where
I'm thinking of driving my toes towards
the ceiling without bending through the
spine I'm going to rep out a good 10 to
15 of these on each side now you can do
one side at a time or you can alternate
regardless of what you like to do it's
really important to stay cemented in the
ground so you don't want to compensate
as you're moving you just want to
isolate that motion through the hips
like I'm showing here bonus movement if
that's too easy for you you can use a
yoga block or a dumbbell at the gym and
you can enhance that movement with this
hip flexion hover where you're going
over an object just trying to isolate
more of that movement through the hip so
now that we reduced that tension and
restored that hip flexion movement we're
going to work on core stability to help
shut off those hip flexors for a longer
periods of time so lying on your back
you're going to bring your legs up into
the sky almost like if you're going to
going to do a dead bug exercise but
we're just going to work on our legs
here since we want to reduce that
tension in the hip flexors first thing
you're going to do is try to get a good
belly breath or a diaphragmatic breath
where I breathe into my hand pressure
I'm going to hold that pressure as I
slowly tap one heel as I eccentrically
elongate that hip flexor with good core
stability and we're going to rep out a
good 10 to 15 of these heel Taps on each
side seems simple but you'd be surprised
at how much you're shaking and if it is
too simple you can take it to the next
level by going straight leg so you're
really elongating that tissue as you
have to control that good spinal
positioning again this movement may look
simple but if you zoom in on me I'm
shaking like the Dickens right
now I did way more than I would have
just doing a passive stretch and I
actually feel like I worked out this
area of my body without feeling tighter
afterwards so to recap these three
movements we did our tripl our hip
flexor stretch to help reduce the
tension in the hip flexors number two we
did that hip flexion lift off to try to
restore that hip flexion range and
number three we try to put the stability
back in the core and take it away from
the hip flexor with that heel tap
exercise and by doing each of these in
order you're getting the best bang for
your buck and this routine only took
three maybe 5 minutes if you're really
taking your time and if you do this
before a lower body day at the gym
you're going to feel better and
ultimately the goal is to feel less
tension especially after you work out
now if these Concepts made sense to you
where we do three particular movements
to help reduce tension let me know what
body area you want to see next and if
you struggle a lot with that hip flexor
tension I have a whole hip flexor Reset
program within my monthly membership if
that interests you I got a 7-Day free
trial I'll link that in the description
below and as always if you like this
video give it a like And subscribe so
you know when my weekly videos
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