How To Unlock Tight Hip Flexors

Hip flexors are a group of muscles that run along the front of the thighs and help to raise the knees and bend at the hips. Tight hip flexors can cause a number of problems, including pain in the hips, knees, or lower back. They can also lead to decreased range of motion and difficulty walking or running.

There are a number of things that can cause tight hip flexors, including:

* Prolonged sitting
* Poor posture
* Overuse of the hip flexors
* Weak core muscles

If you think you have tight hip flexors, there are a number of things you can do to stretch them out and improve your range of motion. Here are a few simple exercises:

**1. Kneeling hip flexor stretch**

Start by kneeling on your right knee, with your left foot flat on the floor in front of you. Place your hands on your right thigh, just above your knee. Slowly lean forward until you feel a stretch in the front of your right thigh. Hold the stretch for 30 seconds, then relax. Repeat on the other side.

**2. Standing hip flexor 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. Place your hands on your right thigh, just above your knee. Slowly lean forward until you feel a stretch in the front of your right thigh. Hold the stretch for 30 seconds, then relax. Repeat on the other side.

**3. Seated hip flexor stretch**

Sit on the floor with your legs extended in front of you. Bend your right knee and bring your heel towards your buttocks. Place your hands on your right thigh, just above your knee. Slowly lean forward until you feel a stretch in the front of your right thigh. Hold the stretch for 30 seconds, then relax. Repeat on the other side.

**4. Hip flexor stretch with a towel**

Lie on your back with your legs extended in front of you. Place a towel around the sole of your right foot and hold onto the ends of the towel with your hands. Slowly pull your right knee towards your chest until you feel a stretch in the front of your right thigh. Hold the stretch for 30 seconds, then relax. Repeat on the other side.

**5. Hip flexor stretch with a strap**

Stand with your feet shoulder-width apart. Loop a strap around the sole of your right foot and hold onto the ends of the strap with your hands. Slowly pull your right knee towards your chest until you feel a stretch in the front of your right thigh. Hold the stretch for 30 seconds, then relax. Repeat on the other side.

These are just a few of the many exercises that can help to stretch out tight hip flexors. If you have any questions or concerns, be sure to talk to your doctor or physical therapist.