Hip Flexors

When I was working with a coach early this year, he would have us do these marching exercises to strengthen our hip flexors at the track. We would walk about 100m, lifting one knee as high as we could, arms swing naturally. Then we would go back to where we started doing "butt kicks", jogging and literally kicking our own butts (or coming as close as possible) in the back. Then we'd walk out again lifting the other leg. Butt kicks back. We might have done that 2 or 3 times.

The butt kicks help to stretch the hip flexor somewhat. Standing quad (stork) stretches will also help, but here's my favorite hip flexor stretch: start on both knees and put one foot out and with the sole of your foot on the floor (kneeling on one knee, you might want to put some padding under the knee that's down). Extend the foot with the sole on the floor out a few inches so the angle in the knee that is up is slightly greater than 90 degrees. Keeping your torso vertical and your hips perpendicular to your forward thigh, move forward. You should feel a great stretch on the hip flexor for the leg where the knee is on the floor.

Of course, you could always do this: http://www.yogajournal.com/poses/863_1.cfm

Mike

My hip flexors are the bane of my existance.  I wish I  could cut them out.  They are as tight as steel cables.  I need outside help from a PT/DO/DC/Massage therapist to keep them somewhat loose.  Most peple don't realize the hip flexors go right through your pelvic bone and connect directly to teh front side of your lower lumbar vertabrae.  For me, tight hip flexors = back pain.  And I have tight hip flexors contstantly, which, you guessed it, equals constant back pain. 

My favorite stretch (next to seeing  amassage therapist or physical rehab specialist) is to lie on a high  firm surface like a padded table, or if your bed is high enough that will work, but it has to be firm.  I have a futon I put up on a platfrom so I use that.  Sit on the edge of the bed, lie back and bring both knees to your chest.  Scootch your butt down so it is just about off the edge of the surface.  Push your lumbar spine down into the surface.  Grasping one knee close into your chest, slowly lower the other leg towards the floor, keeping your knee midline...don't let your leg drift off to the side as will be the tendency if your hip flexors are tight.  Let gravity pull your leg downward for about 30 seconds, then repeat on the other side.  A "normal" person should be able to have their thigh parallel to the floor before feeling significant stretch.  The lower back should remain in contact with the bed/surface the whole time.  The knee should stay midline, not drift laterally (to the side).  When I do it, my thigh points up in the air at an angle of about 20 degrees unless I stretch for several minutes.  I need to do this stretch at least twice a day (before getting out of bed and before going to bed) in order to stay anywhere close to limber.

Good luck, and good stretching.

I have the EXACT same issues as ABear. I also have a hell of a time streching them. The method describes works good. Another way I have found when you can't lay down is to get one foot up on something really high (I find the higher the better). Keep your hips and legs square push your hips forward. Its like doing a lunge with your front leg way up.

I still have to focus to engage the hip flexor but this seems to work pretty good. My physio-gal first showed me this using a ball but I find that I can't engage the hip flexor at that height. Just make sure you have something for balance!

Keep streching... my one hip flexor massage was my last. Imagine someone pressing their full body weight with their thumbs in that area. :0

ps. OMG I think I would snap in half if I attempted that yoga pose... BUT in general yoga really helps me with flexibillity, including the hip flexor.

Edited by swim-like-rock 2005-11-03 10:43 PM

I have been doing two things that have helped alleviate and practically eliminate my lower back pain and increase my hip flexor mobility.

The first involves training your core muscles by using one of the pilate exercises called "the bridge". In essence you lay face down similar to the start of doing a push up. Instead of resting your weight on your hands and toes you rest your weight on your forearms and toes. You try and keep your body as straight as a board as you hold it 6-8 inches off of the ground. Make sure your elbows are not outside of the width of your shoulders and are resting at a 90% angle. Shoot for holding this exercise for 30 seconds at first, then as it becomes easier (and it will) increase your efforts in 10-15 second intervals. I have found this exercise to not only strengthen my abs but it has strenghtened my lower back (lumber area) and completely taken away my lower back pain (after about 3 weeks of consistently doing this exercise). This is also a great mental exercise as it will test your resolve in holding until the allotted time has expired. A shaking body is par for the course

Secondly, I have found the following stretches to be extremely valuable in stretching my hamstrings, groin and hip flexors. Lay on your back with your butt pressed up against a wall. Your legs will be sticking straight up resting against the wall. Try and keep your legs about 6 inches apart and concentrate on keeping your lower back pressed against the floor. Hold this position for 30 seconds and then slowly begin bringing your feet down the wall so that the soles of your feet are touching and your knees are as flat against the wall as you can get them. Again, concentrate on keeping the lower back firm against the floor and gently apply resistence with your forearms or hands at your inner knee. Hold this groin stretch for 30 seconds and then slide your legs back up the wall until they are straight again. repeat both stretches. What this does is loosen up your leg lymph nodes to enable a more flexible position for the hip flexor stretch. After both sets have been completed, slide your body away from the wall about 8-10 inches (you are still on your back with your feet up against the wall) Bring your feet down the wall until your knee is at about a 90 degree angle. (similar to sitting at the dinning room table but laying down) You may have to adjust your distance from the wall to accomplish this. When you have achieved this position, take your right foot and place it on your left knee. The sole of your foot should be pointed outward with your ankle flush against the top of your knee. Take your left foot and move it to the right about 6-8 inches (that should put it at a more comfortable angle) Keep your back flush on the ground and gently apply pressure pushing your knee towards the wall, concentrating on breathing out and releasing the tension from your hip flexor (you'll probably feel the tightness in the hips as you get into this position) Hold for as long as you like and repeat with the opposite leg.

This stretch has worked miracles for me and pain. Not to mention it has helped me improve my running form as well.

Hope this works.

Edited by skmilburn 2005-11-04 12:05 AM

THanks to everyone who posted on this thread!  I have had back issues for going on three years.  I think there are several problems, but hip flexors weren't one that I'd considered before I read this thread.  After reading this I realized that they HAVE been tight, so I stretched and stretched...and I feel SOOO much better.  Not the solution to the entire problem but a definite help...so thanks again

EDIT:  I tried the full king pigeon like in that picture ONCE in a yoga class, under supervision.  Didn't quite get there, LOL! I got close tho.

Edited by CindyK 2005-11-05 11:20 PM