How can I relieve hip tightness?

By avoiding standard hip flexor stretches and focusing on specific exercises targeting the psoas muscle and other hip flexor group muscles.

What muscles are involved in hip flexion?

The psoas, iliacus, rectus femoris, and pectineus muscles.

Standard stretches may not restore strength and can be overly aggressive, potentially aggravating the hip joint capsule.

Sitting in a posterior pelvic tilt position can contribute to tightness and weakness in the hip flexor area.

Two to three times a week, adjusting intensity as needed.

Sitting in a posterior pelvic tilt position can lead to tightness and weakness in the hip flexor area, necessitating a shift away from standard hip flexor stretches that may not effectively address the root cause.
The provided video emphasizes the importance of focusing on the psoas muscle and other related muscles like iliacus and rectus femoris, offering targeted exercises such as myofascial release, glute activation, and hip extension techniques to strengthen and improve flexibility in the hip flexor region, ultimately aiding in pain reduction and enhanced mobility.

How can I relieve hip tightness?
By avoiding standard hip flexor stretches and focusing on specific exercises targeting the psoas muscle and other hip flexor group muscles.
What muscles are involved in hip flexion?
The psoas, iliacus, rectus femoris, and pectineus muscles.
Why should I avoid standard hip flexor stretches?
Standard stretches may not restore strength and can be overly aggressive, potentially aggravating the hip joint capsule.
How does sitting posture affect hip flexor tightness?
Sitting in a posterior pelvic tilt position can contribute to tightness and weakness in the hip flexor area.
How often should I perform hip flexor exercises?
Two to three times a week, adjusting intensity as needed.

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Psoas or front of the hip area feeling achy and tight indicates a need to avoid standard hip flexor stretches.
Video offers insight into why this area may feel tight and achy, along with five exercises to address the root cause.
Focus on the psoas muscle, part of the hip flexor group, along with other involved muscles like iliacus, rectus femoris, and pectineus.
Psoas originates from different vertebrae in the lumbar spine, contributing to hip flexion and lumbar stability.
Sitting in a posterior pelvic tilt position contributes to tightness and weakness in the hip flexor area.
Avoid standard hip flexor stretches as they don't restore strength and can be overly aggressive, aggravating the hip joint capsule.
First exercise: active self myofascial release for hip flexors using a massage ball and weight for 1-2 minutes per side.
Second exercise: standing glute contraction focusing on activating glutes with internal rotation for 5-10 seconds, 4-6 reps.
Third exercise: standing slumpy psoas to dissociate hip flexion movement pattern, focusing on good posture and hip flexor activation.
Fourth exercise: side lying hip extension and range expansion technique to strengthen hip flexors in extended range of motion for 10-15 seconds per contraction.

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Perform two to four cycles of the side lying hip extension end range expansion Erie technique to target and enhance the length and range of motion of the hip flexors, strengthening both the hip blasters and glutes, signaling the brain to maintain strength. Use ankle straps and bands for the front support hip flexion exercise, maintaining a push-up position while flexing the hip, focusing on core stability and alignment of the spine, aiming for 6 to 10 reps per set, not exceeding 12 reps, and adjusting the load with bands for optimal strength building.
Implement the routine two to three times a week, adjusting intensity based on weight or band usage, with a minimum of four weeks for noticeable improvements in flexibility, strength, and pain reduction. Consider the Hip Pain Solution program for a comprehensive approach to addressing hip issues, including exercises similar to those discussed in the video.