In the first part of this article I described some very common symptoms associated with hip flexor muscle imbalances and tightness. These symptoms are becoming the norm in this day and age where inactivity and sitting for hours on end is standard operating procedure. In this article I’m going to give you a couple of great tips that can help to loosen these muscles off and stop them becoming over active. My top tips are below!
- Stretch Stretch Stretch- The hip flexor stretch is super easy and everyone should be doing this one at least 3-4 times a week and daily if you are experiencing signs of hip flexor tightness (see image). Hold this stretch for 1 minute each side and repeat 2- 3 times. This is especially important if you are a runner, cyclist or office worker.
- Keep that core strong -It all comes back to the core! If your eep abdominals and obliques are strong and firing at 100% your hip flexors will be less likely to become veractive. If your core is weak the hip flexor will start to act as a core stabiliser in addition to doing its job as a hip flexor. Nobody wants a short, tight, over active hip flexor so keep up with your core work… Planks, full sit ups, TRX work and pilates are all good places to start.
- Keep those glutes working- The glutes are the most powerful muscle in the body BUT they can also prone to switching off!! Given half a chance your glutes will switch off and let your hip flexors, hamstrings and quads do all the hard work. Trying to correct this can take a bit of time but trying to get those glutes working with lots of lunges, split lunges and pistol squats can make a big difference.