12 Oct Tight Hip Flexors Part 2
Posted at 16:00h in Conditions Explained, Rehabilitation
Hip flexors may start to feel tight when these muscles aren’t coping with how much load you are putting on them, so they tighten up in search of some strength.
Here are 3 exercises to gradually strengthen your hip flexors:
- Laying on your back, bend one hip to 90 degrees and use you hand to push your knee away. Try and resist this action by pushing your hand into your knee and hold for 10 secs. Repeat 5-6 x each side.
- Standing on one leg, raise your hip and knee to 90 degrees, pause and return down. This also strengthens the glute muscles of your standing leg so is a 2 for 1! Aim to keep your pelvis straight/don’t let your standing hip drop out to the side and work up to 2-3 sets of 10-12 reps each side.
- Add a theraband around your foot for increased resistance.
These are just a few options and for more specific advice I recommend seeing a physio and to check out Part 1 of Tight Hip Flexors by clicking here.
To find a physio in your area of Australia or New Zealand click here and remember to sign up to my mailing list or follow me on Facebook or Instagram for regular physio tips.