Fix Tight HIP FLEXORS (no stretching!)
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- เผยแพร่เมื่อ 18 มิ.ย. 2024
- The hip flexors have a tendency to become stiff and tight in many athletes. However, if your endless stretching isn't fixing the problem - you may be going about it the wrong way. Often stiff hip flexors are the SYMPTOM of a bigger problem and the result of under-active glutes and poor core stability. In today's video Dr. Aaron Horschig shows you a 4-step process to go through to help you address ALL possible factors that are continuing to leave your hip flexors stiff and tight.
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The idea of "lower crossed syndrome" does NOT apply to everyone. However it is a pattern that is often seen. While there are athlete's who do not exhibit all parts of this "syndrome," the idea of treating the WHY behind stiff & tight muscles rather than CHASE the STIFFNESS remains.
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Squat University thanks I will!
This one goes out to all my people who sit 8+ hours a day
Sorry Wrong some of us had surgery or chemo
@@tj4787 well then this doesn’t go out to you ?
Bars
I think they meant those who work in an office?
😂😂
When you realize few days ago you went to a "specialist" in order to fix hip pain, but this channel is free and 10 x better.
This man is a TRUE HERO.
Oh you are here... Now you've got more subscribers than the Doc Hero himself. Just shows India's population 😆 Not undermining your hardwork tho.
Routine:
1. Soft tissue work 1:58 30s-1 min
2. Glute bridge 2:40 5-10s hold
3. Modified sit up 3:50 10s hold
4. Cat-camel stretch 5:20 20 times
HERO
How many x / week or this a everyday routine. Thank you for helping me get rid of my tight hip flexors.
My hips are tight as one of those medieval catapults ready to fire a flaming boulder.
Hope this can help!
@@SquatUniversity thanks. Did the movements yesterday... Let's see if I can keep it up
@Maysam Safdari it's been a slow process but I think it has helped
I think this video needs a part 2, since it's feasible that this is only the beginning of an improvement routine. We need to strengthen the hip flexors and progressively load the glutes too.
Love this Aaron! Exactly what I'm struggling with for weightlifting, massively feel these problems if I run as well! Thank you.
Doc I want to thank you from the bottom of my heart. I’ve had horrible pain in the hip flexor/ Lower back/hip. I’ve played soccer for years and now i work in a restaurant and after 2 years my lower back and hip flexors would get super tight to the point that it lowered my work performance and I had to work less. But now, I feel better since I started using my buttock and specially my core. I don’t feel that tightness in my hip flexors nor my lower back!! Thanks again!
Ok, I've needed this exact video for so long. You are a lifesaver.
I'm a huge fan of yours Aaron! Bought your books and watch your videos - I have lordosis from tight hip flexors and latin dance triggers it. Luckily had a lacrosse ball handy. I just couldn't believe how the tightness just melted away when afterwards I tested a position in which I feel the tightness the most. THANK YOU!!
Thank you, its been many many years dealing with this painful stiffness and virtually trying every thing I thought possible. Upon first try, the next day, I noticed some loosening up and progressively like doors and windows opening up back there. I don't run anymore but on the treadmill, vast mobility and endurance. I'm 69 soon to be 70, my lifestyle has seen improvements I can't measure. Again thank you.
This was the best video I’ve seen yet. Thank you!!!!
You came here to help solve all my problems. Thanks infinetely Dr!
This man is a hero! Every time i have an issue he is my go to.
Doc H THANK YOU! These videos help soooooo much
This is exactly what I need!!! Thank you 🙏
Great video, I've shared this with all my friends that regularly go to the gym.
Thanks very much Aaron. Your advice is helping me get PRs regularly. Forgive me if you've covered this elsewhere, but I'd really like to hear your thoughts on mitigating "tennis elbow" from lifting. Thanks again.
Immediate relief on the first attempt. Thanks again
Thanks you so much sir your techniques helped a lot to improve.Keep up the good work always suppot you💪💪
Your channel is outstanding. Thank you!
Yes! Let's hope this helps my running pain. 🎉
Great video as always.
Can you make a video about how to fix very tight hamstrings+ best exercises for strengthening your core and lower back.
This will really help me to get rid of my lower back pain/stiffness and get back to squatting!
This man is saving people’s lives
This is Gold! Thank you!
FINALLY help for my hip flexors and low back pain.
You are amazing and your content is the best. Thank u 🌷
Really thorough! Thank you!
Excellent information.. Thank you man
That was a great video, thank you. I'll be 66 yrs old next month, when I squat, I have discomfort in my knee. I saw my doctor about it and she felt like I need to spend more time warming them up. I agree and when I spend time warming up the discomfort goes away. Do you have a video that address' this issue and provide an efficient way to warm up the knee? Thank you
Amazing, it helped me a lot.
Thanks
Good explanation as always
Another excellent and helpful video. Thank you So Much!!
You're so welcome!
This is great! I've had this problem for years. Just stretching and stretching, and it never really works. Can't wait to give this a try. Keep up the good work!
Hope it can help!
Did it work?
@@willcarroll9762 Yes. It didn't disappear completely, but it's been much better. But now during the holidays I've been lazy. So it's come back. I guess it's just a thing that needs to be consistently maintained. At least for me
I've been wondering what's wrong with me! This hits!! Thank you🙏🙏🙏
#Squatuclub
These stretches worked immediately. I am insanely tight in hips and groin. These stretches and openers are an incredible help!
I’ve been looking for an ab workout that takes hip flexors out of the equation for my entire life. Thank you
Great tips and advice for my problem 👍
Very helpful video! Thanks man!
Everytime i do deadlift and squats this happens. Will definitely try this
You're welcome!
Thanks for this video , I’ve been having sciatica problems and a hip replacement for a year and a half now but I am still having problems, I think this will help a lot.
Guy Canada 🇨🇦
Did this help ??
Hi fantastic video and you are very professional and clear. How many times per day and week those should be done? Thx
I love this new video series, they seem better than the askSquatU video series
Can't wait to do these! Yaaayyyy🙌🙌🙌
Great job!
that soft tissue work made a huge difference almost instantly, this video sorted me out, cheers!
thank you, marvelous!!
very nice Video, thanks!
Awesome video thank you !!! My hip flexors got strained from arround 2 months of a high stress period of squat training and now the pain had transferred to my lateral hip. Do you think that a strained hip flexors can with time develop -or transfer to- a lateral hip pain
Great content!! I would like to see a video on leg length discrepancies. I have been diagnosed with a 7 mm difference in my legs. I added a 3 mm heel lift and believe it helps the hips/back but it seems to bring other problems with the other leg, knee etc while using the lift.
Love the videos! I am unable to perform a single arm DB/KB overhead squat due to mobility issues. Can you post a video of mobility tests and corrective movements? Thanks!
You are THE BEST ❤
Great content. You da man!
Love it !!! More about FIX TIGHT HIP PLEASE :)
You got it!
Oh my - sensational - thanks
You are amazing
These are so helpful. Had a gym foot injury and was out of gym almost 6 months
Now so hard.to lift for me and lower bCk was being weird, tight quads hips and all
Your recommend formula has worked wonders
So good
. What state are you in? I don't think you're in NYC from your accent
In 1 session everything got better and the squatting was no issue
Thank you so so much.💪🙏
ur videos so effective wow thx 🙏🏼
i have been dealing with a lot of lower right back pain for YEARS. it used to be just mainly when i was running but now its whenever i'm sitting as well, makes driving awful. I never knew what the issue was but I'm starting to think its the hip flexor being insanely tight. stretching helps for a brief period but the pain always comes back. I'm going to try these and hopefully it improves. for reference, im a 230lb male who lifts weights very frequently including some failry heavy deadlifts in the 500's. my muscles in that area are all very strong and it always confused me why no matter how much i tried to strengthen the muscles, the problem still persists. Thank you for the video and the knowledge that it could be an activation problem.
Would you perform this series as a warm-up before a workout?
Makes total sense
Thank you!!
You're welcome!
Great info. Do you happen to have exercises for Pes anserine bursitis? Thank you!
Ohhh, and my right hamstring definitely cramps when bridging.
This man is a godsent
thank you guru 🙏❤️
Great video. Also the "wheel pose" in yoga seems good for this syndrome.
Glad you liked the video!
Helpful, thank you. Will begin right away. Please consider using low tones in music back ground. Allowing your voice to be complimented by the supportive and not competitive tones. Again, thank you. Any further advice for a newbie into highway cycling?
These are great! Felt a difference in one day. But you do not mention how frequently to do these exercises. Every day? Should i hold the positions incrementally longer over time? Progressive overload?
Thank you so much!! Great information in your videos! You have been helping me so much with my hip mobility!! Any tips or videos on cossack squats? I am not able to do them with my foot flat on the floor, heel always comes up and strain is felt in the knee.
that was very helppfull
Also wondering if this should be done daily as a warmup or cool down? How many reps and how long?
You are a legend...
Just passed MY CPT exam and I learned about lower crossed disfunction and it's helping me out 😂. Nothing like this guy tho
YOU ARE THE BEST!!!! YOUR VIDEO IS SO HELPFUL. THANK YOU SO MUCH. LOL
Great video Thank you I’m going to try the soft tissue activation ! Can I use any small ball like a tennis ball or a small weighted ball ?
Great advice , would you suggest a side a plank as a treatment ?
Do you recommend doing these every day? How many reps for bridge and modified sit-up?
The world works in mysterious ways. The timing of this video couldn't have been more perfect. Better yet, the video popped up before I had to chance to look it up. Thanks for sharing!
I'm so glad to help!
Gotta ask...
Will this, or squatting, help with correcting a pelvic imbalance?
Thanks...
Pls doctor , could you do one about "Fix Muscle strains [grade 1]"?
Hey Doc, whats your opinion on A.M.T? Would really appreciate your opinions on it.
Thanks is going to help me a lot for my ocean rowing prep 🪨⛏️
Okay, so, I know this isn't really the place, but when I squat, I notice one of my hip flexors has to put in more effort to compensate... for what? is it the left glute not working to 100% efficiency? Am I putting too much mental awareness on this one side imbalance? (used to be right, now i'm pretty sure it is the left due to the awareness aspect.) How do I go back to putting equal, (if possible), effort on both sides while squatting? Thanks in advance, Mate. ANY help would be appreciated since I am pretty sure this sin't good at all for the long run.
Is there a follow up to this video such as how to hit the abs and glutes ?
Does this address if the hip flexor are tight and hurting during the squat ? Or would that be a different remedy
Bless this cat!🎉
How many sets of each ? When I do the bridge i feel i deep burn right above my butt. So the lower back right above my butt. That normal ?
I have tight hip flexiors and I struggle with lower back pain... I am going to start doing these exercises and hopefully things settle down 👍
I have so much tightness behind my knee up into my inner hamstring.. I don't know what to do. I keep trying things to open my hips and loosen my hammies but it hasn't helped yet. Any ideas ??? Love the videos
Need to address differing mobility in ankles, hips, and shoulders. I’ve been doing mobility/flexibility and I’ve rarely seen progress unfortunately. Honestly more mobility imbalances in other places as I go 🙃
Is my left hip flexor(rectus femoris etc) always tight, cause of my left hip hike? I cant stretch/rolling it.. it always come back the same .. tight/short.
I cant do full bridge on the floor because of my left side .. same situation during leg curls on my stomach on the floor.. something block my range of motion, i feel it in hip flexor but Im not sure is it a main reason of it because I cant fix it, stretching etc not helps. Thanks for helping
It is so important, this should be basic from elementary school material.
I don’t understand how to truly incorporate this. If my tight hips have cause extreme back pain, do I take a break from squats and only do these. Or do I do this as a warm up before each lift?
Any video related to stiff hamstring. My left leg hamstring is too stiff which is limiting my squat and run. Thankyou
Finally I got my answer for my hyper lordosis
Pls make video on lateral pelvic tilt
Heya Aaron I have a pulling and pain on the outside of my knee wouod could this be?
Hi Aaron, when I do glute bridge, I can squeeze and feel left side much more. (Probably because I had 2 ACL reconstructions on the right knee). Could you pls advise how to address it? thank you
Hi, you should try doing single leg glute Bridges or hip thrusts, to target each side individually so one side doesn't take over completely from the weaker side, it might help if there is an imbalance 🙂
SPLENDID MAESTRO KINDLY UPLOAD ON LEG SPLITS THANKS
Dr. You said if we feel cramping in hamstrings, as first option, you bring knees in more flexed position, that is shortened position for hamstrings so if we go in hip extension, it might create active insufficiency of hamstrings and more cramping.. is not it ? Your second option seems more correct.. please advice. Thank you.
Different tricks work for different people - so I always advise to try either and see which works best. The active insufficiency of the shortened hamstring position should lead the glutes to contribute more to the movement of hip extension and less hamstring involvement.
Is it just one set each? Or how many????