Tight Hip Flexors? Lean Forward When You Walk or Run?

The hip flexor muscle tends to be chronically shortened in most Americans.  Some blame excessive amounts of sitting.  I personally think that it’s due to our weak core muscles.  Something has to hold our midsection together and the hip flexor is all to happy to help!

The problem with tight hip flexors is that the muscle tends to be weak when it’s chronically short, cause neck, back or leg pain and can really mess with your posture — leading to a forward bend at the waist that can range from slight to extreme.  There are lots of hip flexor stretches out there, but I find this particular mobility drill to be especially effective.  It combines an active contraction of your core muscles, with using a superband and also a weight overhead to stretch out your hip along with the other connected muscles.

If this drill is not effective for you, I usually find that getting your hip and or spine adjusted is enough to boost your flexibility.  When we are tight for long enough, no amount of mobility drills will help.  We need some outside force to get us where we need to go.  If you add in this exercise after getting adjusted, it should help you maintain your progress for much longer than if you didn’t encourage your body to stay on track.

Erin E. Ducat DC, CSCS, CCSP, DACRB, FACO

Erin E. Ducat DC, CSCS, CCSP, DACRB, FACO

Dr. Erin E. Ducat is a Chiropractic Physician, who is Board-Certified in Orthopedics, Sports Medicine and Rehabilitation.She also is a Certified Strength and Conditioning Specialist and maintains a private practice in Bloomingdale, IL.Dr. Ducat has been the team chiropractor for professional and youth sports and treats a variety of orthopedic, sports and pelvic floor conditions for the communities of Bloomingdale, Roselle, Itasca, Medinah and surrounding suburbs.For more information about Dr. Ducat, go to www.ducatchiropractic.com.
Erin E. Ducat DC, CSCS, CCSP, DACRB, FACO

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2 thoughts on “Tight Hip Flexors? Lean Forward When You Walk or Run?

  1. Pamela Fischer says:

    Hello!
    Thank you for posting the drill on hip flexors.
    I noticed the band was hooked onto something before you put around your leg. Do you have any suggestions on how to do this at home where I don’t have anything to attached the band. Perhaps a door knob?
    Thank you for your time

    • Erin E. Ducat DC, CSCS, CCSP, DACRB, FACO says:

      You will need to loop the band around something very heavy or sturdy that is at hip height. I think a door knob would be too high. Is there something you can use in a basement (pole) or garage? If not, people often loop the band around weight lifting equipment or cages at their gym or Crossfit box.

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