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)
Keeping your back straight, slowly push your hips forward. You should feel a stretch in the upper thigh of your back leg and hip. Hold the stretch for at least 15 to 30 seconds. Repeat 2 to 4 times.
What is the name of the 4 muscles that flex the hip? ›
The hip flexor muscles are a group of muscles situated near the top of your thighs that allow you to lift your knee toward your chest and bend forward at the hip. This includes the iliacus, pectineus, psoas major, rectus femoris, and sartorius muscles that work together to enable hip flexion.
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.
What is the fastest way to heal a hip flexor strain? ›
Follow these steps for the first few days or weeks after your injury:
- Rest. Stop any activity that causes pain.
- Gentle stretching to extend your hip can help with recovery.
- Ice the area for 20 minutes every 3 to 4 hours for 2 to 3 days. Do not apply ice directly to your skin. Wrap the ice in a clean cloth first.
90/90 Hip Stretches
Sit on the floor and place one leg in front of you and the other behind, with both your knees bent at 90-degree angles. Lean forward slightly and hold the position for at least 30 seconds—you will most definitely feel your hips stretching and loosening.
Is walking good for tight hip flexors? ›
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.”
What is the strongest hip flexor? ›
The iliopsoas muscle is the strongest flexor of the hip joint. Simultaneous contraction of the psoas major and iliacus muscles produces a powerful flexion of the thigh at the hip joint.
What is the root cause of tight hip flexors? ›
The most common cause of hip tightness – your desk job.
If you work at a desk, your hips spend more time in flexion, with your knees closer to your chest. Your hip flexor muscles have to work to maintain this position, causing issues over time.
What is the best sitting position for tight hip flexors? ›
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.
Sleeping on your back is considered one of the best sleeping positions for tight hip flexors since it stretches and releases tightness in the flexors. The science behind sleeping on your back lies in the natural curve of the spine.
What is the best position to sleep in with tight hip flexors? ›
Try sleeping on your back
If you're not normally a back sleeper, it can be tricky to get used to this position. Try adding a pillow or bolster under your knees. Not only does this further ease strain on your hip flexors, but it can also help you stay on your back through the night.
What not to do with hip flexor injury? ›
Self-Care for Hip Flexor Pain
Avoiding activities that put stress on the hip, including any sports that involve running, kicking, or turning.
What can be mistaken for hip flexor pain? ›
Lower abdominal strains are sometimes mistaken for hip flexor strains because the pain can be in the same location.
What is a symptom of tight hip flexors? ›
Signs you may have tight hips
Lower back pain. Hip pain. Knee pain. Decreased physical performance in sports and daily activities.
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.
How to pop a hip flexor? ›
Butterfly stretches
- Sit up straight with your buttocks firmly touching the floor.
- Bend your knees and place the bottoms of your feet together so that your heels touch.
- Take a deep breath in to center your stretch.
- Gently press your knees down on both sides toward the floor and breathe out. You may hear your hip pop.
Foam roller stretches and hip flexor stretches should help to loosen the tight hip muscles. Treatment from a qualified sports and remedial massage therapist can also provide relief. See your doctor if you have persistent pain in any part of your body.
