Do you ever wonder if your hip flexor muscles are tight? How do you tell?
Have you tried stretching and more stretching, yet your muscles just don’t seem to loosen up in the long run? Yeah, you might feel like you made a little progress and gained a little length for a couple of hours. But the next day, you are right back where you started. (We’ve been through this experience too.)
Join Dr. B and Coach E this week to learn how to test for tight hip flexors. Then, of course, they demonstrate what you can do about them that actually brings lasting range of motion. Dr. B will discuss the common causes for tight hip muscles, the problems that they can cause for your back, your hips, and your knees. Finally, Coach E will review the best remedy that you probably guessed is NOT stretching!
See you Thursday at noon EDT. Bring your lunch and your questions!
IN THIS VIDEO:
00:00 – Intro
06:40 – Hip flexors presentation
17:15 – Tests for tight hip flexors
20:51 – Why does the psoas get tight?
31:31 – Exercise #1: Slumpy Psoas Activation
34:01 – Exercise #2: Side-lying Hip Extension Level 1 ERE
37:35 – My 4 yr old grandson can easily lift a 16kg kettlebell. How can I encourage his natural talent without risking injuries at his age?
47:05 – Is it possible to fix my hunchback posture at 19 yo and anterior pelvic tilt?
49:17 – What can I do to help heal the peroneal tendons and muscle belly on leg?
54:42 – For years I sat on my wallet (as computer programmer) and realized it did not help my lower back or hip flexors. Any comments?
56:50 – Are there hip flexor exercises specific to tennis players?
59:25 – Torn labrum in the front of the hip socket. Impedes movement and hip flexion, sometimes “catching”- this would increase psoas tension as a compensatory phenom?
01:03:25 – Right foot tends to point outwards while my left can point forward while standing. Can this be due to exostosis? If muscular, what might be causing this?
01:05:15 – Can aggressive foam rolling cause micro-tears or other damage?
01:08:45 – What would be impact of mild osteoarthritis in some of the vertebrae where psoas joins the spine? Can tight psoas cause stress, so that you get into a bad cycle?
01:10:35 – Is it better for the pain in the hip area to subside before doing the strengthening exercise or can we do both exercises?
01:12:40 – Can a tight psoas be a contributor to Hip Snapping Syndrome?
01:12:55 – I am 57 waiting for hip surgery, have a weight loss goal. What can I do to exercise now that walking has become difficult?
01:15:10 – Is hip popping normal?
01:16:05 – Dealing with Plantar Fasciitis for about a year. I’ve released the toes, Feet and everything upstream to the knee. Can tight external hip rotors cause my ankle to dump in causing the issue?
RESOURCES AND LINKS MENTIONED
TFL Pain Solution: – easy to follow 8-week course designed to get to the ROOT cause of your TFL pain, to fix it for good
Hip Control: – mentioned to help you improve hip joint centration via psoas and internal rotator activation; comprehensive course to address hip immobility, weakness and dysfunction
ROM Coach app (free!): – our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!)
4 Psoas Exercises for Activation, Mobility & Function (STOP STRETCHING!)
The Active Office Worker Ep. 04: Wake up Dead Hips
Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.
