Fix Tight Hip flexors Fast: Improve Mobility and Eliminate Hip Pain with Simple Exercises

 Do you suffer from tight hip flexors?

Tight hip flexors refer to a condition where the muscles around the hip joint, particularly the hip flexors, hamstrings, glutes, and surrounding tissues, become stiff, tense, or less flexible. This often results in restricted mobility, discomfort, and difficulty in performing movements that involve the hips, such as bending, squatting, or lifting the legs. Tight hips can develop from prolonged sitting, lack of movement, muscle imbalances, or previous injuries, and may lead to poor posture, pain, or compensatory movement patterns.

Tight hips can show up in many different ways, and for a variety of reasons. Common signs that you may be dealing with tight hips include:

• Inability to touch your toes

• Feeling the need to constantly stretch the front of your hips

• Hip pain or discomfort

• Walking with a limp or altered gait

• A pinching sensation when moving in certain ways

• Difficulty lifting your legs as high as you used to

So, why does this happen?

• Lack of movement and physical activity

• Sitting for long periods (work, school, etc.)

• Previous injuries

• Growth spurts

• Overusing certain movement patterns

  
  

Hip restrictions can be a real nuisance, keeping you from doing the things you love. But let’s talk about two common types of hip restrictions: anterior compression and posterior compression.

Anterior Compression:

This type of restriction affects the front of your hips. Often, people with anterior compression have tight hip flexors and lengthened hamstrings. You might find it difficult to lift your leg above 90 degrees or to squat down properly.

Here’s what you might notice if you have anterior compression.

• Hips tip forward

• Excessive lower back arching

• 'Flat' upper back

Anterior Pelvic Tilt

Posterior Compression:

Posterior compression impacts the back of your hips. In this case, you’re likely to have tight hamstrings, making it hard to perform movements like bending forward, deadlifting, or touching your toes.

Here’s what posterior compression might look like.

• Hips tip backward

• 'C' shape back

• 'Round' Lower back

Posterior Pelvic Tilt

Why does this occur?

Our muscles each have an optimal position where they generate the most force. Factors like lifestyle, breathing patterns, and where your body holds tightness or restrictions can lead to changes in your posture and movement capabilities.

How do we fix it?

Start by learning how to move your pelvis! You can check out a quick video tutorial on this HERE.

Additionally, download my FREE Ebook on correcting hip compression to improve your squat and deadlift. This E-book covers solutions for both anterior and posterior hip compressions.

[Download your FREE Ebook here]

Neutral Pelvis

Restoring proper hip movement can have a major impact on your overall health! It can reduce pain, increase energy efficiency, and help you get back to the activities you love.

Still have questions or need personalized help?

Reach out to book a consultation and get expert advice tailored to your unique needs.

Move Right. Live Right.