How To Unlock Tight Hip Flexors

Hip flexors are muscles that help you lift your legs and bend at the waist. They can become tight from sitting for long periods of time, exercising too much, or simply not stretching them enough. Tight hip flexors can cause pain in the lower back, hips, and knees. They can also make it difficult to do everyday activities, such as walking, running, and sitting.

There are a number of things you can do to unlock tight hip flexors. Here are a few stretches that can help:

* **Standing quad stretch:** Stand with your feet shoulder-width apart. Step forward with your right leg and bend your knee so that your thigh is parallel to the floor. Keep your left leg straight and your heel on the ground. Hold the stretch for 30 seconds. Repeat with your left leg.
* **Kneeling hip flexor stretch:** Kneel on your right knee with your left foot flat on the floor. Step forward with your left leg and bend your knee so that your thigh is parallel to the floor. Keep your right knee on the ground and your left heel on the floor. Hold the stretch for 30 seconds. Repeat with your right leg.
* **Seated hip flexor stretch:** Sit on the floor with your legs extended in front of you. Bend your right knee and bring your right foot towards your body. Place your right heel on your left thigh and hold the stretch for 30 seconds. Repeat with your left leg.

You can also do these exercises to help strengthen your hip flexors:

* **Pelvic tilts:** Lie on your back with your knees bent and your feet flat on the floor. Tilt your pelvis up so that your lower back flattens against the floor. Hold the position for 5 seconds and then relax. Repeat 10 times.
* **Leg raises:** Lie on your back with your knees bent and your feet flat on the floor. Lift your right leg straight up towards the ceiling. Hold the position for 5 seconds and then lower your leg. Repeat 10 times with each leg.
* **Glute bridges:** Lie on your back with your knees bent and your feet flat on the floor. Lift your hips up so that your body forms a straight line from your shoulders to your knees. Hold the position for 5 seconds and then lower your hips. Repeat 10 times.

If you have tight hip flexors, it is important to stretch and strengthen them regularly. This will help to relieve pain and improve your range of motion.