4 Stretches to Unlock Hip Flexors With A Foam Roller

September 26, 2021

Stretch your hip flexors after using the foam roller.

Long hours sitting at your desk can make your hip flexors feel as stiff as meat suckers. You tried to stretch them but they don't seem to release the tight tissues. However, using a cylindrical foam roller can help you loosen up those pesky knots so you can move your hips more freely. You can use it before and after your workout.

Self-massage benefits

You can self-massage with a foam roller anytime, anywhere, as long as you have enough space to lie on the floor. According to the National Academy of Sports Medicine, the foam that rolls over the hip flexors and the surrounding muscles and tissues reduces their sensitivity, allowing the fibers and tissues to relax. In fact, foam rolling can help you maintain muscle flexibility between visits with your massage therapist or chiropractor.

Apply pressure

The foam rolling over your hip flexors can be difficult at first because these muscles are not visible on the surface. However, you can still massage the tissues above and near the hip flexors, such as in the front of the hip joints. Lie on the floor on your stomach and place the top of your left thigh on top and near the edge of the foam roller. Put your forearms and hands on the floor for support. Gently roll towards your belly button and take a deep breath as you roll. When you find a tender point, apply pressure to that point for at least 30 seconds. The tenderness should gradually disappear. Do the same with the other hip flexors.

Stretch out

Stretch your hip flexors after using the foam roller to maintain muscle relaxation and length. To do the standing hip flexor stretch, place your right foot on a chair or similar platform and shift your weight to your right foot. Push your pelvis slightly forward and squeeze your left buttock. Raise your arms overhead to stretch your rotator cuffs, ribs, hip flexors, and upper thighs. Hold this position for two to three deep breaths. Then lean your torso to the right without losing foot position to stretch your hip flexors laterally. Hold this stretch for two to three deep breaths. Get your torso upright, change the position of your legs, and do the stretch on the other side.

Precautions

Don't use the foam roller if you have open wounds, joint or muscle inflammation, osteoporosis, fractures, stitches, or skin disorders, says specialist Ann Fredericks, co-author of "Stretch to Win." Check with your healthcare provider before starting to use a foam roller or any exercise program if you have any of these problems.

Bonus

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"THE SHOCKING WAYS THAT TIGHT HIPS ARE HOLDING YOU BACK…

THAT YOU WON’T BELIEVE"

Here's the truth: Most people don’t realize the cause of their problems is tight hip flexors.

The impact the hips had on the whole body never occurred to me until I saw the effect of tight hip flexors had on the health and well-being of my wife after she gave birth.

It was only then that I truly understood the magnitude of the problem.

We're not just talking about a bit of soreness; tight hip flexors are the root cause of problems such as:

Nagging joint pains in your legs, lower back or hips
Walking with discomfort
Hips locking up
Bad posture
Trouble sleeping
Sluggishness in day to day life
High Anxiety
Digestive problems
Compromised Immune System
Circulatory issues
Loss of sexual performance
Lack of Explosiveness in the gym or sports

If any of these sound familiar to you, don't worry because you're not alone.

Tight hip flexors affect nearly everybody, but few realize the impact on your whole body.

Again, everything flows through the hips.

Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body.

AND AT THE VERY HEART OF THIS IS THE "HIDDEN" MOST POWERFUL SURVIVAL MUSCLE. WHEN THIS MUSCLE IS HEALTHY, WE ARE HEALTHY.

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