Hip Flexor - Stretches Please!

run_Forrest_run

apart from the forward and reverse lunges can anyone add some more good stretches for tight hip flexors?
Thanks!

PaulieC

Lying face down on the ground, with toes outstretched, push shoulders up from the ground with your arms, keeping your hips on the ground

RoyMcC

Hurdle trail leg drill, circling knee/foot up and over.

RoverHogan

some good ones here

jfh

On the lunge, if u can put the back foot up higher, like on a couch. U get a better stretch. hope that makes sense.

dahat

RoverHogan wrote: »

some good ones here

Been looking for these to help build up my hips as i reckon they are part of my ITB flare ups,had this link before but deleted the bookmark,thanks...

run_Forrest_run

thanks everyone, I have my work cut out for me to try reduce the flexor flare-up I get after even the lightest of runs.

run_Forrest_run

RoverHogan wrote: »

some good ones here

great article, funny how it even mentioned how all the problems occur on the left side...coincidence perhaps but I had to laugh all the same as all my problems are on the left side.
I know they say track runners could suffer more ailments on the left side but I didn't think enough track work for that to be the case...twice a week for 5 months??

I'll definitely adopt this exercise programme, it can't get any worse

madon

I can't find a link to show- but you sit on the ground one leg stretched out bend the other and cross it over the straightened one- then twist at the hip to look over the shoulder of the leg thats bent up. I hope that dosn't sound like some fancy twister move! Its the one stretch I always make sure and do- whatever I'm doing to my hip it seems to be the stretch that works the right area for me:)

run_Forrest_run

madon wrote: »

I can't find a link to show- but you sit on the ground one leg stretched out bend the other and cross it over the straightened one- then twist at the hip to look over the shoulder of the leg thats bent up. I hope that dosn't sound like some fancy twister move! Its the one stretch I always make sure and do- whatever I'm doing to my hip it seems to be the stretch that works the right area for me:)

yep, I know that one alright, maybe I'm doing it wrong but that stretch doesn't really do much for me.
I also do one where you lie on your back and bend both legs where the knees are at even height and the feet are planted firmly on the ground. Then take your right leg and rest the right foot over the knee of the left leg. Now place your hands under the left leg and lift the left leg with the right foot on it towards your chest whilst keeping the head and neck straight. You should the tightness in the glutes and hold it for 15-30 seconds. Do the same for the left leg.

pauldoo

you should get a foam roller, i had hip flexor problems in January, started the stretched and roller and it went away over a few weeks. Got to the stage were i couldnt run 1km without it kicking off. Have cover over 300km in april between running and cycling and it hasnt caused me any problems

run_Forrest_run

pauldoo wrote: »

you should get a foam roller, i had hip flexor problems in January, started the stretched and roller and it went away over a few weeks. Got to the stage were i couldnt run 1km without it kicking off. Have cover over 300km in april between running and cycling and it hasnt caused me any problems

yeah, I actually have a foam roller, been mainly using it for the tight IT band..I'm a walking wreck:D
I need to do up a programme of stretches and strengthening exercises really and stick to it for about 8 weeks and see how it goes from there.

hot to trot

cambo_gueno wrote: »

Lying face down on the ground, with toes outstretched, push shoulders up from the ground with your arms, keeping your hips on the ground

This is a good exercise for lumbar and disc issues but only stretches the upper part of the hip flexor. After doing about 4 of these , bend your knees up to a right angle. the difference in difficulty/tightness is the hip flexors.

If you are doing the forward lunge stretch, you are better to kneel on the knee - the side you are stretching and hold onot something for balance. A muscle cant really relax and stretch if it is trying to balance you at the same time.
Check out active isolated stretching as a powerful stretching technique

woody1

murdered with hip flexors for most of the ballina half last weekend, so hopefully some of the advice here works..
3rd race this year that theyve been sore, strangely never in training, ( presume slower pace probably equals better posture )
looking at photos from the weekend my posture is fairly poor , leaning at the hips..

its going to be awful hard to correct that though, although il just have to be more aware of it,

pauldoo, are you doing specific stretches on the roller targetting hip flexors or are you just loosening everything and getting the benefit from that

hot to trot

Just wondering where you saw photos of the race? Cant see any on the race website?

woody1

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