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Tight Hip Flexors: Why You Should Care?

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It has been quite a long time since my previous post, but I have been pretty held up with work, and workout has taken a little of a back seat.

Yet, I have decided to write this post precisely because the tight hip flexors’ dangers manifest themselves when you are inactive. The hip flexors are the body muscles that allow flexing around your hip joint.

They play a significant role in each lower body movement, and that certainly comprises everything from walking and jumping to deadlifts and squats. We will talk about why you do not desire tightness in them and then discuss how you can loosen up things. They are a pretty compound network of muscles, and I do not desire to overwhelm you in Kinesiology, so I will try and keep everything as straightforward and simple as possible.

Before you keep on reading, let me just give a rapid rundown of who ought to be interested in all of this. If you are super-active and just know you have a good posture, you are most likely okay. However, if you are like me and you spend lots of time sitting and feeling like the posture is off, you most certainly ought to be interested.

hip-flexors
hip-flexors

Tight hip flexors are the product of a sedentary lifestyle that’s become all too typical in the twenty-first Century. It ought to hardly be astonishing that the sudden rise in time spent sitting has given rise to numerous once uncommon problems such as forward head posture, rounded shoulders, and, yes, tight hip flexors.

Symptoms Of Tight Hip Flexors:

Here’re a few problems you may go through as a result of hip flexors which are really tight.

  • Protruding belly, even if you are skinny
  • Poor posture
  • Lack of explosiveness, fatigue, and sluggishness
  • Injury-prone (particularly in the knees and lower back)
  • Reduced circulation
  • Elevated levels of anxiety

Tight hip flexors are frequently overlooked as being the underlying cause of such symptoms. I myself had such symptoms, but they were not so severe or obvious. Consequently, it was not until a visit to my physiotherapist (that I went to regarding a little neck pain) that I discovered the issue.

Check The Posture (And Belly!):

Now it is kind of difficult to make a diagnosis yourself with tight hips just because you go through anxiety or feel a little lethargic. A lot of other things could trigger that, right? But the posture surely can be checked. If the posture does not look right, there is a very good chance the flexors are stiff!

When somebody spends the majority of the day sitting contentedly on the couch or at the desk, the flexors are always contracted and eventually become tightened and short. And, as you know, these days, that is barely a rarity.

How Does Too Much Sitting Affect The Posture?

The hips are basically rolled forward, causing a bulging belly and an extreme arch in the lower back. The chest also appears sunken, which eradicates the upper body aesthetics. Long story short, the pelvic inclination angle is the single most significant factor in determining posture.

How Does Too Much Sitting Affect The Posture?
How Does Too Much Sitting Affect The Posture?

Personally, I always wondered why my posture sucked really badly. I am a skinny person, yet I had a potbelly! I trained the core a lot by doing planks and crunches, but if I relaxed the core, my stomach would simply balloon. Going to the beach meant I would be spending the entire day deliberately tensing my abs.

How can you possibly have a good day at the beach if you are self-conscious about your body?! What I did not realize was that having rock-solid abs did nothing to reform the underlying structural problem that triggers the belly to protrude.

Injury Prone?

If you attend the gym and do any of those standard big compound lifts, averting injury ought to be the main concern. Having bad posture and tight flexors will put the body at risk even when workouts are performed with great form.

It ought to be clear that if the back has an abnormal arch, you are asking for pain in your knees and back following big movements such as deadlifts and squats. Tight hip flexors can cause the whole structure to be off, making all the movements produce additional strain on the muscles, joints, and ligaments to compensate.

Decreased Athleticism:

While the average individual is keen to exercise their legs, arms, or chest, they never really think about the hips. But the hips are vital for physical wellbeing. They’re where your upper body connects with your lower body and play a significant role in almost every movement (reaching, twisting, walking, bending, and leaning).

If the hip flexors are restricted, you’ll just not be capable of efficiently utilizing the strength and produce as much power. Your hips are the center of the body and the main source of balance and power.

Hips Play A Significant Role In Each Sport:

Athletes are particularly conscious that the hips are the number one power generator. The flexors are not tight, but they keep on training them to further their mobility and power.

Hips Play A Significant Role
Hips Play A Significant Role

You can check out James Harden’s hip circuit that builds explosive hips for jumping higher.

Sounds Bad! What Else?

  • Higher Percentage Of Body Fat:

Cortisol, the so-called stress hormone, will forever be out of balance in consequence of the high-stress levels. It’s recognized to make you store more fat (particularly as a belly pooch) while also decreasing muscle mass. You will either have a lot of it or too little of it as a consequence of adrenal fatigue. Both situations result in more fat as a consequence of the reactions from different hormones.

  • Elevated Anxiety Levels:

When you sense some danger, the Iliopsoas muscle actually tightens up. It’s a natural fight or flight response as human beings have evolved to take on the fetal position when they feel in danger.

If you’ve tight Iliopsoas (consisting of the iliacus and psoas major), the body is basically tricked into believing that you’re in an unsafe situation, even when there is not anything to dread. Until you loosen such inner hip muscles, you will constantly feel more paranoid and anxious than you ought to.

  • Decreased Circulation And Sexual Performance:

Tight psoas tilts the pelvis forward, compressing the hip socket. In turn, the tendons and muscles pull on the lower back, arching it into an unnatural position. Blood flow around your hips is restricted, and the nerve responses below your hips are also delayed.

Feel free to read: best-rated basketball hoops

The Solution:

The hip flexors become tight in consequence of years of the inactive lifestyle, but luckily it is just a matter of weeks when it comes to stretching them. As you may anticipate, stretching is key when it comes to reducing the tension and making them longer. The most significant stretch is the kneeling lunge. However, that alone is not gonna fix the issue.

I personally apprehended that my hip flexors were tight years ago but never really fixed them despite doing workouts like these. It was simply difficult to stay motivated and focused doing hip flexor movements without having an effective and proper workout plan that I could actually stick to. As a result, for the previous month or so, I have been following the Unlock the Hip Flexors program by the kinesiologist and PT Rick Kaselj.

He does awesome work detailing why different issues result from tight Psoas and different muscles in the downloadable book. But the real gem is the workout plan that has ten exercises (as well as a few variations) that are shown step-by-step on video. Rick does not only advise on doing static stretches but introduces dynamic, mobility, and PNF stretches which speed up the procedure of unlocking the hip flexors.

They will also challenge the glutes and quads, which are related muscle groups. The workouts are not too hard, but you will really feel the stretches, and you will also feel damn good later (seriously, it’s the first time I have come to really appreciate stretching). No equipment is required, so you can do them in front of your television or in the backyard.

Right now, you can save eighty percent on Unlock the Hip Flexors and get it for only ten dollars, down from fifty dollars. For the first time, my posture really improved, and I did not need to tense my abs for having a flat stomach. I also feel noticeably less anxious than before, although I did also remove caffeine from my diet.

The great thing, though, was that my erectile dysfunction is now gone (apologies for the rather unexpected revelation that I had a period of ED). If you are a guy and you have never gone through it, you may not care. I surely did not until it actually happened.

I had the issue for around four months and even had the blood tested. Results came back fine, so I was told the issue was psychological (how maddening!). The fact my ED just disappeared a week after following Rick’s workouts cannot be a coincidence.

Who knows? If you are living a deskbound lifestyle or you have an obvious anterior pelvic tilt, I would absolutely suggest Rick’s program as the go-to program for getting it all sorted out. The body simply was not intended to sit around all day, so relax such flexors which have tightened up over the years!

 

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