How to Strengthen Your Hip Flexors Safely
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- เผยแพร่เมื่อ 1 ก.ค. 2024
- If you're looking to strengthen your hip flexors safely, then you need to check out this video! In this tutorial, we'll talk about the importance of hip flexor strength, how to strengthen them safely, and some easy hip flexor exercise exercises you can do at home.
If you're struggling with hip flexor issues, this video is for you! By following along with our instructions, you'll be able to strengthen your hip flexors safely and improve your hip flexibility in no time!
HELPFUL LINKS
🎥Hip Flexor Strength Exercises - • Hip Flexor Exercises f...
🎥Hip Flexor Stretch - • How to Stretch Hip Fle...
🎥Hip Flexor Strengthening for Asian Squat - • Strengthen Hip Flexor ...
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At Upright Health we give you strategies and research to get your life back.
With principled functional training, we believe everyone can beat chronic pain and get strong, mobile, and resilient.
Our home training programs help you troubleshoot and train your body safely. We help you tear down fear and build up muscle. We help you think right, move right, and feel right.
Matt Hsu's own battle with chronic pain from the age of 16 in his feet, knees, hips, back, shoulders, elbows, forearms, wrists, hands, and head gives him a uniquely thorough understanding of musculoskeletal pain, the ways in which it can undermine an entire life, and the mental and physical hurdles that keep people from getting out of it.
When not filming videos, he's working out in the living room, surfing, learning dance or gymnastics moves, or riding a bike with his son in tow.
#hipflexors #HipMobility #UprightHealth
How did you notice you have weak hip flexors? Drop me a comment!👇
👉Want to improve your hip mobility? Check out the Healthy Hips program! uprighthealth.com/healthy-hips
👉Been told you have Hip Impingement? Check out the FAI Fix: www.thefaifix.com
While lifting my leg to put my socks on.
I didn’t notice and now I’ve noticed my range of motion is like 5%
getting into a car after 2 years of covid lockdown ... had to use my arms to help my legs lift into the car
@@Marcel_Audubon 😀 hi Marcel, I had to get in the car by swinging my rt.foot twice for momentum!!!!!😀😄🙄😉 keep going man!!!❤💪💪💪💪🇺🇸
I was walking every day during covid with a friend. Kind of a 45 min ramble thru the neighborhood. Up and down hills and all on cement of course....I am 70. One day I suddenly couldn't put any weight on one leg. It took several days of resting before I could walk again. This kept happening even tho I was taking shorter and shorter walks and tried other surfaces.
I’m 60yr old female - had a hip replacement 12 mths ago & Unable to weightbear for 6wks post op. 12mths later Im stiff as a board with pain all over.. and fell into the helpless category. I decided id had enough and after watching several utube videos.. And came across yours.
I found them ‘different’ (in a good way lol) with a straight forward & honest approach. I find your explanations and instructions easy to understand. You’ve given me hope. I Like that there’s nil or minimal equipment required. Your Podcasts are great too..
Thank you so much for helping me out of a very dark hole .. Greetings from Down Under Australia 😊
I just tried my hip flexors out as I haven’t done it in quite a while. Surprisingly, I was able to get my knee quite a bit past the 90 degree position. At 76 years old, that might not be too bad.
This is my awesome at-home hip flexor exercise technique: find a counter with a lot of room on it, or my favorite is sitting on the washing machine/dryer. Sit on the edge. Lean back a little bit, steady yourself with your hands on the front edge of the dryer, and do a bicycle motion with your legs. It's easiest with your legs in, but you can try it with your legs extended for a more intensive workout. You just lean back and bicycle kick, bringing your knees up as high as you're comfortable, over and over in one continuous motion until you tire out. It's amazing!!!! You will get tired quickly like this, because it is a hell of a workout for your hip flexors, and to a lesser degree your abs/core. It's highly effective at strengthening hip flexors. I need this kind of thing because I sit at a computer desk all day. I've been doing this for years and it really works. You could probably do this exercise on a staircase too, come to think about it.
This is super helpful! Thank you!
I have chronic hip issues and have been struggling to get back into my physical therapy routines having major weakness in the flexor region. Trying to do the full range of motion has been difficult and leaving me in more pain and tightness. I never considered doing varying degrees of the exercises I learned from a therapist. It is projected I will need a hip replacement by 40 and so these exercises will be a lifelong thing for me. Thank you for the information!
Hey Matt you’re a really fun and kind teacher explaining everything so lucidly.
I have a bad tendency of over stretching, especially in the hips & I end up always being in pain afterwards. Thanks for your clear articulation!
Your site is incredibly well put together, I'll check it out in detail. Thank you for the free help! 🙏😘
You’re awesome. I love how you explain everything.
Need this! Thank you!
Your help is appreciated,and so is your sense of humor. NO IRON MAN for me!
I'm on the road all the time and these would probably help me out a lot
Just found your videos. They are tremendously helpful. Thank you.
I think my tendency to overdo it comes from procrastination. I procrastinate for a long time and then when I finally manage to get myself going, I get so excited that I don’t want to stop. It’s like a weird overcompensation.
Thank you for this video!
Thanks Matt! I first noticed weak hip flexors when I had difficulty lifting my leg into the car after a walk. I found it helpful to stop and do about ten knee lifts every kilometre or so of my walk.
I had hip flexor pain for the longest time after doing exercises like situps and leg raises. But when I started using bands and flexing while lying on my back fixed all that pain.
This is very helpful. I have been doing the FAI fix intensively for the last 6 months and have run into the same issue. So slow and steady with lots of checking on with my body is the key I guess? but I have to say it’s curious that the FAI fix doesn’t have any thing about traction. My left hip is the issue and the program is helping my hip but now the pain is migrating to my knee and shin. I have started incorporating hip traction with yoga straps and it has helped tremendously with my range of motion and pain.
Thanks for sharing
ATM my new go to this year with body pain👍🏽👌🏾
Thank you Matt....I was having the same issue and now with your direction will go slowly and still have hope that my hip flexors will improve but go slowly. Great video as usually...so thankful for your continued advise.
I have this same problem, thanks!
Now Matt, this video is gonna be of tremendous help to me. All exercise you do too hard with lot of compensating, feels awful, very unpleasant to do which is why I find it hard to stick to my program ( I'm in rehabilitation and I do need to get that right side stronger, hip flexor and all). Thanks so much.
Woah this is what I need 🙏😲
Thanks 🙏
Came at the perfect time. Unfortunately I tried to fix it with hard exercise. Back down to 50-70 and will work my way back up
After 3 years Covid related inactivity, I sat too long with my leg in a squat position and my IT Band seized up! The pain was worse than the worst leg cramp imaginable and lasted for about 2weeks. Now I'm more careful and gradually trying to use unused muscles and to flex up joints.
Keep it up!
I'm hyperflexible. When stretching, I tend to go to to a fair full stretch, and then have to remember to draw back and come back into a safe area.
HEY Matt! Exactly where I've been since 2022 after couple ice fall injurys that APT came to life & muscles Atropheed? Had always been a go-getter! Yoga, Brisk walking up till 2020. Now & then AGING as well;YUCK!!! Wondered why & knew Had gone too fast for healing stretchs!! Want ME BACK Sooner than later! From this 🥀 to this🌷Never dawned on me that hose muscles basically went dormant !!🌹 Thank You for enlightening me on this! Had given all UP!!!!
Hey Matt thanks for all your help.
My range of motion is limited when I spread my feet out left and right. While standing up straight. And facing straight. Any ideas that would help I’m afraid to keep stretching because there is a little pain but only if I try to spread out my feet otherwise no pain thanks to your hip strengthening videos.
the 70% rule in Tai Chi is when 70% of the weight is on the front leg and 30% is weighted to the rear leg in a forward position of a particular type of move...providing of course proper structural alignment is at play...sending love and peace to everyone...
Yes, and it also refers to a practice of working comfortably without straining to 100% in contradistinction to many western sports enthusiasts like to work. I was riffing about 70% to Matt because I recalled some techniques my teacher at Magic Tortoise taught me..
5
Matt, great coaching.
Also, extend the spine.
Hard to say because The CanCan is not described well.
Thanks!
Really appreciate the support!
Also, your body tends to homeostatis - remaining in the current condition. Also, the fascia will bind the different muscles that are not worked to keep and support them in their most common positions. So the body makes it harder to actually use these muscles. So the muscle groups get bound together by your body - again, trying to support you in your most common positions. And then the muscles weaken. bad cycle. Working the fascia with a rolfer and massage therapist helped free up the muscles for me. Went from walking barely a 1/2 mile to 6 miles 4 weeks later. Was AMAZING!
Thanks, Matt, for this very useful video!...Hopefully, after these exercises, I will climb stairs easier!
Cool you'll finally be getting some respect! ;)
Hit ‘em with the flex
U should do a vid on basic stretches for flexibility. For us to do pre lifting
I am a 75 yo GG (great grandma) doing child care for my 3mo great granddaughter- I have been working with you for strength endurance. I can flex both legs 90 degrees and I do 50 squats a day. But I still have a moderate degree of discomfort/pain at rest. My left side is worse than the right and I have started to have low back pain when I carry her- she presently weighs 13 lbs but of course her weight will increase. Can you please suggest some daily routine exercises/stretches I can do to increase strength and endurance? Thank you for you videos and fir not suggesting that every discomfort of aging requires pills or surgery 👍🏻❤️
Hello @Karen Sees. Have you thought about taking up Tai Chi? It works wonders, specially for strengthening your legs and improving your balance, which is a critical point as we get older.
@ thank you for your suggestion. I will need to find on online class, as I don’t get much time to travel to gym
My range of motion is fantastic. In fact, doctors I've worked with have called me hypermobile (w/o formal diagnosis). The problem is my muscles still _feel_ tight all the time! What gives?! Could it be a CNS problem?
Hello, I got mine through the gym doing the machine where u sit down and your thighs go out to the side and then a week later thought I was good and went salsa dancing. After 2 and a half months still not right but better than before. It can go backwards and forwards my progression. That must be over doing it in the strengthening? My muscles feel bruised and weak and get tight easily.
but what if I don't play hockey? don't even understand the rules??
I realized my hip flexors are weak when I went to step up into a truck.
What are the benefits of hip flexor strength? I did a workout yesterday and am pretty sore today from it in my hip flexors. I struggle with low back pain, so wondered if weak hip flexors might be the cause of the back pain? If so, I’m all about strengthening them as much as I can!
I don't strengthen my hip flexors but I can get my knee up to around idk 130° easily
Great advice! I have that problem a lot, but what measuring tools can I use to know what 40% is? I'm from the old school of "no pain-no gain" and think that pushing to feel the *burn" is good . No more of that for me because it's damaging and I don't benefit. So, how do I measure 100%, 40% and for how long and often? Do I resume the exercise when there's no more pain or 3X/ wk?
I'll make a video about this. 🤙
So stupidly I went right into the chair challenge doing the leg lifts to my chest. My right hip flexor now is so weak. How can I get this back? I’m 58. Thx!
I watch your videos all the time and implement new exercises as I can. For this video, I can't stop staring at your shoes. What kind of shoes are thse? They look comfy and stylish, even for my frequently swollen feet.
Matt has done a video on them: th-cam.com/video/qOLUDIogm0Y/w-d-xo.html.
Details on those shoes here: th-cam.com/video/qOLUDIogm0Y/w-d-xo.html
@@lizj5740 Cool, thanks so much!
@@Uprighthealth Thanks so much! Shopping now. =)
@@kmrllc25 You're welcome!
I can lift and move without pain, but the flexors are weak. I use a rollator and have an autoimmune condition. I'm working with occasional stiffness. Your videos are great.
Can someone explain something. Hip flexion. How is shortening my already aching flexor, going to strengthen it? Arent I already shortening it by sitting? I don't understand the difference
Oh ,yeah-- what do I use for comfort after exercising? I don't do Ibuprofen anymore... Heat compress? Lidocaine? Message? Cool packs?
For ME the best pain killer is exercise,. If I don´t exercise and just sit I really get pain. Use Your feet and legs a lot, is my suggestion. However in the morning, You may alternatively use a Shiatsu massager to reduce morning stiffness unless You prefer to exercise before breakfast. Note, I am not an expert.
If you need any of those external remedies, then you are exercising incorrectly. Dial down your speed and intensity.
Until you've actually injured your hip flexors, you probably can't relate. It's sometimes not the flexor that needs strengthening, but the glutes.
"muscles sitting on the couch, binging on Netflix" was a funny line.. I know a ChaiTea Master, who doesn't know about the 70% rule yet.
$129.00 USD for the program?? Wow. That is very expensive.
Br those sleeping shoes?
Too much theory, all of which makes sense but nothing very specific on what exercises should be done
Useful and wise. But annoying graphics :-[
Craig can’t get his knee up because he sits at a desk all day? I’m 79 years old, worked as a secretary until I was 70 and can either one of my knees up to my nose. Maybe Craig needs to get a rowing 🚣♂️ machine. I have one.
You realise everyone's body is different right?
.
Also women are generally more flexible than men
@@ToxiczEditing
Discount, discount, discount. Wow you’re really cheesy!
damn u old as hell ngl. good shit stayin alive i guess