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Do You Need To Stretch Your Hip Flexors
- chelsie462
- 8 hours ago
- 7 min read
This article is a transcribed, edited summary of a video Bob and Brad recorded in October 2024. For the original video, go to https://youtu.be/DmVzJUaXnYM
Mike: Today, we're talking about tight hip flexors, and do you need to stretch them. So first, we're going to show you a little anatomy, how they can cause problems, then we're going to show you some tests on how to tell if they are tight, and then we'll show you some stretches.
Brad: Hip flexors, the muscles's very critical for actually flexing the hip or lifting up, just like Mike is doing here.
Brad: There are two primary muscles that do that. There's the ilium and then the psoas muscle. We got the green and the red, demonstrating they both work together to do that. When those muscles get tight, this is what happens. The pelvis actually rotates forward. Oh, Sam, you're tight, or back, and if it's too far forward, it can cause problems in the hips as well as in the back. Let's talk about it.
Mike: So, what we're going to do first is show you a stretch, or a test, I should say, that you can do at home to see if your hip flexors are tight. This is called the Thomas test. I do not know Thomas, but I know a Thomas.
Brad: I know three Thomases.
Mike: Oh, lucky you. Anyway, sit on the edge of something firm. If your bed's not firm enough, maybe try a countertop or a cupboard space there, or a table, I should say. I don't know how you're going to get on top of a cupboard. Anyway, you're going to sit as close to the edge as you comfortably can, bring both knees up to your chest. I'm going to stretch my left one here or just show to see if it's tight. I'm going to drop it down. Say I get down and I try to bend my knee back, and I can't pull it very far, and then when I pull my other knee up to my chest, see how my knee is going up? This would be a sign that you have a tight hip flexor.
Brad: Right.
Mike: If I can go all the way down and bend the knee perfectly fine, bring this up a bit, and it's not moving too much, or you can get level with the bed, your hip flexors probably aren't too tight. It's important to test this on both sides. If I had extreme tightness on this side, some people might only be able to get to about here. You probably can't see that on the camera too well, so switch legs. Some people are only going to get here, and that's it. They're going to get stuck, so you really need to stretch this out, because this is a sign of a tight hip flexor.
Brad: Right, and again, relaxed normal is way down. All right. All right, now, the next test, number two, is actually a much easier test. You simply lie down, it's probably best, maybe on a carpeted floor, but you could do it on your bed if it's not too soft. Lie down flat, just like Mike is doing now, and then monitor how your back feels. If everything feels good in this position, and then you bring your knees up, both together, and compare how it feels in this position compared to your legs flat. Mike, how do your legs feel? Tell them what a positive test is.
Mike: So if my legs are lying down like this and I'm having some back pain, that's a positive test that your hip flexors might be tight, because it is causing your sciatica to get irritated, it's causing that anterior tilting of the pelvis in your pelvis. Anyway, so if I'm having a lot of pain here, but then I start bending my knees, and oh, my back pain is feeling better, and then I bring both knees up to my chest and they're feeling even better yet, that is a sign that you are having some sciatica symptoms, so you need to stretch your hip flexors.
Brad: Right, sciatica or back pain, and actually, the previous test, the Thomas test, can be used as a hip flexor stretch.
Mike: Okay, so we're going to show three stretch options. Pick which one works for you, so the first one is actually just the Thomas test, but we're going to be stretching, so you're going to start with both knees to your chest at the edge of something firm, like we talked about earlier. You're going to drop the leg down, then I'm going to bend my knee, and what that does is it involves the rectus femoris muscle, which actually is a hip flexor and a knee extender, so you're going to stretch that as well. Bring the opposite knee up towards your chest. You're going to breathe and hold this for 30 seconds. Relax, try to make sure your leg is in a straight line. Don't let it venture out to the side. After you do one side, don't karate chop your leg like Brad did. Bring the other one down and stretch both sides. You may notice one side is tighter than the other. Maybe do three sets of 30 seconds on that side, and on the other side, you can just do two sets of 30 seconds.
Brad: Right. If 30 seconds is too much for you right away, that's okay. Go 10 to 15 and build up. All right, let's go to the next one.
Mike: The next one, you can do in a kneeling position. I don't like to kneel on hard floors, so I'm going to grab a soft pad here. Simply kneel down. I'm going to be stretching my left leg here. All I'm going to do is get in the lunge-type position with my knee down and then lean forward. The idea is to keep a nice, neutral spine. I'm even kind of squeezing my glutes as I'm doing this. I'm feeling a nice, good stretch. Just going to sit here for roughly 30 seconds. Relax, breathe through it, and you're going to switch sides and do it this way.
Brad: Right, so again, Mike's tall, good posture. I always tell my patients, put your hands on your hip and think about your hand pushing your pelvis forward as your trunk stays nice and tall to really get that nice hip flexor stretch.
Mike: Whichever leg is back is the one getting in a nice stretch. Now, we realize some people can't get on the bed like that or knees, so Brad will show a nice seated option.
Brad: There, in a nice, firm chair, an armrest is very much preferable. Scoot to the edge of the chair, like I'm doing here, and simply, we're going to stretch the right one first. I'm going to rotate so my right butt goes off the edge of the chair, and then I'm going to drop that knee down. It's nice if you have socks and a smooth floor, then your toes will slip right across there, get it down here, and then we're doing the same thing that Mike is doing, but we don't have to kneel on the floor. Much more comfortable. Think about bringing the knee back while you're nice and tall, don't lean forward. Stretch back, and I can feel that right in that pocket area. All right, very good.
Mike: Now, if you want to check out more videos on stretching your hips, because maybe this one wasn't for you, you can check out our other video. What's it called, Brad?
Brad: Yes, "Stretch Every Hip Muscle Daily in 90 Seconds (Seated)," so it's going to go through this in a little more detail and give you some more options.
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