Hip Flexor Stretching: All You Need To Know (Expert Advice)

hip flexionToday, hip flexor stretching is becoming a common exercise routine for those people living sedentary lifestyles. Just walk down any street and you’ll hear two or three people complaining about back pain.

All this agony can be prevented with a simple understanding of what the hip flexor muscle is and the role it plays in the body.

Hip Flexor Muscles: What Are They?

Flexors, also called femur, are muscles that help bend any part of the body. So, the hip flexor muscle, which is a group of muscles that are connected to the thigh bone, helps control the forward-pulling of the knee and enhance the movement of the legs.

Here are two ways in which they work:

When the pelvis is stationary, the hip contracts, drawing the femur upwards. When the femur is stationary, the hip flexors tilt the pelvis in a forward position and pulls the buttocks backward.

Hip Flexor Stretch – How to Stretch Hip Flexors


Find this hip flexor stretch and other low impact exercises to help with lower back pain here: https://livewellrehab.com.au/lower-back-pain-exercises/
This is the best hip flexor stretch as it’s effective…

How Are These Muscles Stretched?

These muscles can be physically inactive if they are not exercised every now and then. They need to be active so that they can regulate easy movement of different parts of the body as well as keep the hip flexible and reducing lower back pain. If they remain too dormant, they become a recipe for body imbalances and impaired movements.

Here is a list of exercises that can help iron out issues arising from inactivity:

Skater squats

To perform this exercise, you need to stand tall, feet shoulder-width apart, with your back and legs straight, and your hands clasped in front of your chest.

Seated butterfly stretch

The seated butterfly stretch is performed sitting on the floor. Your back should be straight with shoulders down. Put the sides of your feet together in front of you and bend your knees to the sides. Then, pull your head forward while relaxing your knees toward the floor.

Kneeling Hip Flexor exercise

To perform this, drive your hips forward and keep your knees on the ground. You also want to  ensure that you maintain correct posture so that the iliopsoas muscle is activated.

The 5 Major Functions of Hip Flexor Muscles

Hip flexor muscles are responsible for our day to day movement. With the hip flexor muscles, we are able to:

  • Flex our hip joint
  • pull our knees upward
  • flex our trunk forward,
  • move our legs from side to side
  • stabilize our body so that we don’t hunch downwards

Is the Psoas a hip flexor?

The subject of Psoas being a hip flexor remains to be a chicken and egg question. Different experts have conflicting opinions of whether it is part of the flexor muscle or not. According to some, it is not a hip flexor. The reason: it plays no role in the body like other flexor muscles. In short, it is a dead feature in the groin.

Unlike other flexor muscles, you can’t either stretch or strengthen it. Some agree it is a flexor muscles because it was used in the early days of the Stone Age period. It acted as a pendulum to ease movement.

How Long Does It Take To Heal A Strained Hip Flexor Muscle?

It can be difficult to know the extent of a strained muscle.The following are the signs and symptoms you may experience when encountering a strained flexor muscle:

  • muscle spasms
  • inability to walk
  • sharp pain in the groin or in the front of hip

Straining this muscle isn’t overly common However, this can happen to people that spend a large portion of their day seated like office workers. Or people engaged in dangerous sport activities.

How To Heal The Pain Hip Flexor Treatment

A trained physiotherapist or exercise physiologist can diagnose a hip flexor strain. They can recommend further investigation, such as an ultra-sound or x-ray to know which bones if any have fractures. From there, the exercise physiologist can recommend simple medications and simple exercises.

If it’s a minor rupture of the hip muscle, it can take one to three weeks. While severe ruptures can take from four to eight weeks to recover.

The things that a physiotherapist will do to heal this condition include: massaging the soft tissue, dry needling, using crutches, ice or heat application, and electrotherapy.

Final Take

Like any other part of the body, hip flexor muscle doesn’t have spare parts. For that reason, it is essential that we take care of them. Otherwise, their movement will be inhibited. To keep your flexor muscles in good condition, follow the simple exercise mentioned above and you’ll be on your way to less lower back pain and a little more flexibility!



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  • Kimanga

    Quite an Informative post and the video illustrates a simple exercise that anyone can do to unlock their hip flexors. Thanks for posting this.