The hip flexors are muscles located at the front of the upper thighs, comprising the psoas major, iliacus, pectineus, rectus femoris, and sartorius. These muscles contribute to hip and trunk stability, as well as core strength. When sitting for prolonged periods, these muscles may shorten and become tight. Trevor Delaney, a certified primary spine practitioner, emphasizes the role of hip flexors in maintaining stability and core strength.
Tight hip flexors are not exclusive to individuals with sedentary jobs. Athletes engaging in activities requiring repetitive hip flexion or stabilization, such as cycling, running, or soccer, can also experience tightness in the hip flexors. Fabio Comana, an exercise physiology faculty member, explains that the muscles tighten in an attempt to protect the hip joint.
To alleviate discomfort, several stretches can be beneficial. A half-kneeling lunge involves kneeling and bringing one leg forward, then sliding the opposite leg back to stretch the hip. The prone hip extension requires lying chest-down and lifting the thigh slightly off the floor. The Thomas test stretch involves lying on one’s back and allowing one leg to hang off a bed or table, providing a stretch to the hip flexors. The pigeon pose starts from a pushup position and brings one foot forward while stretching the opposite leg back. The bridge exercise involves lifting the hips towards the ceiling while lying on one’s back.
Tight hip flexors may lead to complications such as low back pain, poor posture, and balance issues. Altered skeletal alignment can result in decreased stability and compromised mobility, potentially leading to injuries. Regularly stretching the hip flexors can help in preventing these complications.
