How do I release hip flexor tightness? How do I loosen up my hip flexor? Quads? Learn how to release and stretch to stay pain free with Rick Heyden. Try out his tips for stretching usng a foam roller.
Hi this is Rick Heyden from Body Works Sports Physiotherapy. Today I’m going to show you a quick two to three minute routine that you can do to work on some tightness, especially in the front of your hips. This is a great one for anybody who spends most of their day sitting at an office job. It is also great for runners who tend to do a lot of hip flexion, which is bringing your leg up in front of you.
- The first thing you want to do is take your trusty foam roller.
- We’re going to want to work on the quad here in the front, especially that higher part of the quad that will tie into your hip flexor
- You’re just going to lie on the roller, let everything relax and sink as deep as you can
- Stay here for about 30 seconds to a minute, rolling nice and slow and keeping everything nice and relaxed.
Once you’ve done that to loosen up a bit, we’re going to go for a stretch.
- Put your back leg on something nice and soft. Your knee is bent so that your foot is up against the wall – it can also be against the soft edge of your couch.
- You want to come up into a high lunge with your hips squared off in front of you
- Now I’m just going to sink forward a little bit into the lunge and you should feel this all the way down the front of your quad.
- Hold that for about 30 seconds and then you’re good to go.