Hip Flexor

Hip Flexor Stretches

2 Hip Flexor Stretches – Hip Flexors can get tight if you sit for long periods at work or if you drive for a living. Tight hip flexors inhibit hip extension, and can cause the pelvis to go into an anterior tilt which can cause lower back pain as well as lengthening the hamstrings at the back of the leg.

Incorporate Hip Flexor stretches into your exercise routine for overall muscle balance in the quads, psoas and hamstrings.

Start with basic hip flexion. If your psoas muscles are inflamed then they may be sore for a few days as they get used to being stretched. Same applies to the quad attachments at the ASIS at the front of the hip.

Quadriceps Flossing with a Foam Block and Tennis Ball

Tension can build up in your quadriceps and this can sometimes lead to pain at the attachment point of the ASIS (Anterior Superior Iliac Spine). The same can happen to the Sartorius muscle running along the middle of the thigh to the inside of the knee.

Technique

Using a tennis ball on a foam block you can self-massage the muscle fibres to help break down scar tissue and reduce tension. Using this massage flossing technique followed by 10-15 minutes of ice in a damp tea towel over the area can help to rehabilitate dysfunctional muscle fibres. Lay face down and position the ball on the block then place your upper thigh on the ball then bend your knee to floss the muscle fibres over the ball. You can also roll side to side so that you cross-friction the muscle tendons over the ball. Try different sections a few centimetres apart and use 6-10 knee flexion repetitions on each area of discomfort. Swap legs if necessary. Use this exercise this every other day, to give the muscle fibres time to rest in between flossing.