If you sit at a desk all day (and let’s face it, isn’t that most of us?), chances are your hip flexors scream at you every now and then. Spending a lot of time sitting—whether it’s at a desk, in a car or even on the couch—puts your hip flexors in a compressed position, causing them to shorten and tighten up.
On the flip side, certain athletes are prone to tight hip flexors—particularly runners and bikers, who repeatedly use the hip flexors to lift their legs, which shortens the hip flexor muscles, says Kimberly Baptiste-Mbadiwe, a physical therapist at the HSS Orthopedic Physical Therapy Center.
To add to that, if certain muscles are weak, including the core, glutes, or piriformis (a deep gluteal muscle that helps external rotation of the hip), it forces the hip flexors to take over some of the job of stabilizing the spine and pelvis, leading the already overworked hip flexors to stiffen.
What are the hip flexors?
Your hip flexors are a group of muscles along the front of your upper thigh. They include the iliacus, psoas major, rectus femoris and sartorius.
The iliacus and psoas major are the primary hip flexors, which work together to flex and stabilize your hip and pull your thigh and torso together when you walk, run, sit or stand. The rectus femoris helps with hip flexion and knee extension, while the sartorius helps flex and externally rotate the hip and flex the knee.
Since the hips connect the lower back to the legs, tight hip flexors make it harder for your pelvis to rotate properly, which can impact several other areas of your body. Signs of tight hip flexors include pain or discomfort in the front of your hip that typically gets worse with prolonged sitting or repetitive hip-flexion movements like running and cycling.
Stretches for tight hip flexors
Glute bridges, planks, crunches and clamshells can help keep your glutes, core and piriformis strong, which will help improve strength and mobility in the hips.
To keep your hip flexors supple, make sure to get up and move more throughout the day. “I recommend changing position every 30 to 45 minutes—or even sooner if needed—to avoid tightness,” says Kimberly Baptiste-Mbadiwe, a physical therapist at HSS. “Stand up, walk around, or perform a quick stretch, if necessary.”
Here are four stretches you can sprinkle into your day to help increase flexibility and mobility in the hip flexors. Hold each stretch for 30 seconds on each side, and repeat for three sets total, at least twice a day.
Half-Kneeling Hip Flexor Stretch
- Begin by kneeling on the floor.
- Bring your right leg in front of you so that your right thigh is parallel to the floor, with your knee bent at a 90-degree angle and your foot flat on the floor.
- Leave your left knee on the floor, making sure that your shin is pointing straight back (not toward the left or right).
- Put your hands on your hips, then bring your thumbs downward, contract your glutes, and feel your pelvis tuck under you.
- With your back straight, shift your weight forward until you feel a stretch through the front of the left thigh and groin.
- For an even deeper stretch, reach your left arm up overhead and slightly toward the right.
- Repeat on the other side.
90/90 Stretch
- Sit on the floor with your right leg in front of you and your knee bent at a 90-degree angle, so the bottom of your foot is facing the left wall.
- Extend your left leg out to the side and bend your knee at a 90-degree angle, so the bottom of your foot is facing the back wall.
- Square your shoulders to the front. To check that your back remains straight, extend your arms straight out in front of you. Your fingertips should face the front wall.
- Place your fingertips on either side of your right shin for balance. Think about sinking both hips into the floor.
- For an even deeper stretch, lean your chest as far forward as you can go without collapsing your upper body or losing the connection between your hips and the floor.
- Repeat on the other side.
Supine Hip Flexor Stretch
- Lie on your back on the right edge of your bed with both legs extended on the bed.
- Bend your left leg, with your knee pointing toward the ceiling and your foot flat on the bed. Make sure your back is pressed flat against the bed.
- Let your right leg fall off the side of the bed, keeping your back flat.
- Bend your knee back as far as you can, keepingyour back flat and right leg hanging off the bed.
- For an even deeper stretch, grab your left knee and pull it toward your chest.
- Repeat on the other side.
Side-Lying Hip Flexor Stretch
FAQs
Stretches for tight hip flexors
How to stretch a tight hip flexor? ›
Hip flexor stretch (kneeling)
- Kneel on your affected leg and bend your other leg out in front of you, with that foot flat on the floor. ...
- Keeping your back straight, slowly push your hips forward. ...
- Hold the stretch for at least 15 to 30 seconds.
- Repeat 2 to 4 times.
Maintain Proper Posture: Sit with your feet flat on the ground and your knees at a 90-degree angle. Keep your back straight, shoulders relaxed, and head in a neutral position. Sitting Positions: Avoid crossing your legs or leaning over to one side, as it can exacerbate hip tightness.
Which of the following exercises is used to stretch the hip flexors? ›
Lunges work the lead glute and quad muscles (including the rectus femoris, which is also a hip flexor). They also stretch the hip flexors on the rear leg, which have to lengthen, depending on how far you step forward. From a standing position, look straight ahead and take a generous step forward with your right foot.
How long does it take to fix a tight hip flexor? ›
It typically requires one to three weeks of rest and treatment to recover from mild conditions fully. On the other hand, more severe cases can take around four to six weeks or longer. In addition, injuries that did not receive immediate treatment may take months to recover fully and may also cause chronic pain.
How do you release tight hips? ›
Slowly and gently pull your foot with your right hand, bringing your leg around behind you while keeping your pelvis tucked under and being careful not to arch your back. You should feel a stretch in the front of your thighs and your hip flexor on the right side. Repeat on the opposite side.
What to avoid with tight hip flexors? ›
Exercises to Avoid Following Hip Flexor Strains
- Abrupt high-intensity workouts.
- Jumping.
- Running.
- Squats.
- Lunges.
Prolonged periods of not moving, such as sitting, may cause the hip flexors to tighten, so finding even small ways to move your hips throughout the day — whether that's a dedicated 20 minutes of walking or doing one minute of walking as a “movement snack” — will help keep your hip flexors supple.
How should I lay to relieve hip flexor pain? ›
Sleep on your back. If changing your sleep position is hard, try putting a pillow between your knees or slightly behind your back to relieve pressure and keep your hips aligned. A mattress topper or more supportive mattress might also help. Dozens of conditions and injuries can make your hips hurt.
How to release tight hips in bed while sleeping? ›
It's worth noting that when it comes to sleeping on your side, the fetal position is often recommended. This is due to the position allowing the hips to flex and the knees to bend, helping to stretch the hip flexors and relieving any pressure on them.
The most common cause of hip tightness – your desk job.
“Sitting is a flexed position for the hip, so is side sleeping or sleeping in a fetal position, This constant state of flexed will really put strain on these muscles, leading to tightness and eventually a weakened state,” she says.
What exercises should you avoid with a hip flexor strain? ›
Avoid exercises involving repetitive hip flexion, the motion involving bringing your hip or leg up toward your chest. If doing squats, keep them shallow and hold off on lunges entirely, until you receive a diagnosis from your doctor. Do not work through pain. When walking or running, pay attention to pain.
What does a really tight hip flexor feel like? ›
If these muscles are tight, the pelvis tends to lean forward and the lumbar spine may increase its inward curve when you move from sitting to a standing position. In other words, your back pain may really be a tight hip flexor issue.
Why is my hip flexor so tight? ›
Common incidents include: Overuse or overstretching injuries, resulting in sharp pain and reduced mobility. Hip flexor strain, in which the muscles are torn, pulled or otherwise injured. Sprains, in which neighboring muscle and bone experience damage.
What causes super tight hip flexors? ›
Common activities that result in strained or tight hips include: Having a weak core. Sitting for extended periods. Poor posture.
Why are my hip flexors super tight? ›
A healthy dose of stretching and mobility work can help counteract some of the damage done by sitting all day. “Often when the hip flexors get tight, you're actually lacking some rotation movement in the hips as well,” Bourassa says. To help, she suggests exercises like frog squats, knee lunges and hip 90/90s.
Should I stretch my hip flexor if it hurts? ›
Light exercise is encouraged to relieve hip flexor pain. There are several exercises recommended to stretch, strengthen, and reduce hip pain. These exercises do not require any equipment and can easily be done at home.
