Stretches for Tight Hip Flexors
Tight hip flexor muscles lead to an anterior pelvic tilt, whereas weak hip flexors can lead to a posterior pelvic tilt. The Pelvic Clock® exercise device can help you release, stretch and strengthen hip flexor muscles.
HOW TO STRETCH AND STRENGTHEN HIP FLEXOR MUSCLES:
Hip Flexor muscles move the thighs towards the front of the body and stabilize the lumbar spine.
In addition to this main function, they are important for posture and for preventing or relieving lower back and hip pain.
Both “neutral spine” and “neutral pelvis” positions rely on flexible, strong hip flexor muscles.
Tight hip flexors lead to an Anterior Pelvic Tilt, whereas weak hip flexors can lead to a Posterior Pelvic Tilt, a forward-shifted pelvis and a Sway Back Posture.
Regular stretching and strengthening of the hip flexors help to keep the pelvis and spine in a healthy, neutral position.
The primary hip flexor muscles (Iliopsoas, Rectus Femoris, and Sartorius) either originate from or run through the pelvis.
Iliopsoas is a group of three hip flexors:
The Psoas Major muscle starts at the last thoracic and first four lumbar vertebrae (above the 12 o'clock marker of a clock dial). The left psoas runs toward the 5 o'clock marker (left femur) and the right psoas goes toward the 7 o'clock marker (right femur).
The Iliacus muscle runs from the iliac (hip bone) to the femur.
The Psoas Minor muscle is absent in 73% of humans.
HOW THE PELVIC CLOCK® CAN HELP STRETCH TIGHT HIP FLEXORS
Tight Hip Flexors - Anterior Pelvic Tilt
Our hip flexors are often tight from sitting at a desk, driving a car, or biking.
A daily hip flexor stretch is the best prevention for lower back and hip pain. However, excessive stretching of the Iliopsoas muscles can be as counterproductive as stretching a rubber band: when you overstretch an elastic band, it pulls back with a greater energy.
A simple hip flexor muscle release is more effective than aggressive muscle pulling. Plus, it eliminates the risk of a groin injury from over enthusiastic stretching.
With the Pelvic Clock® Exercise Device, hip flexor stretches quickly loosen up a tight Iliopsoas, improve hip mobility, and correct pelvic alignment in less than five minutes, by using your own body weight and allowing gravity to “unlock” the tight Iliopsoas.
The stretches combine muscle release with minimal pelvic rotation, hip and lumbar extensions.
“3-9” Stretch with Straight Legs
This simple muscle release technique unlocks tight hip flexors by using your body’s weight and gravity.
The device provides a 2″ elevation to the pelvis and hips, resulting in an effortless extension of the hips with a simultaneous rotation.
Just relax your hips and slowly rock side to side.
“Cross” Stretch
This stretch is perfect for targeting the psoas muscle (a hip flexor), as well as the shoulder.
HOW THE PELVIC CLOCK® HELPS TO STRENGTHEN WEAK HIP FLEXORS
People diagnosed with a Sway Back Posture need to strengthen their weak Hip Flexors together with the deep core muscles, such as the Lumbar Multifidus, Transversus Abdominis, and Internal Oblique muscles. Learn more about Pelvic Clock® Core Stability exercises.
Dead Bug Moving Legs
Hip flexor-strengthening exercise for the iliopsoas, rectus femoris, and rectus abdominis muscles.
Dead Bug Moving Legs Diagonally
Core & Hip flexor-strengthening exercise for the iliopsoas, rectus femoris, sartorius, internal and external oblique muscles.
PRODUCT WARNINGS
Consult your physician or healthcare provider before performing any exercise program using this product for appropriate exercise advice and safety precautions. This product and its instructions are not intended to replace the advice and guidance of your physician or healthcare provider.
Exercises using this product should be performed in a slow and controlled manner. If you have trouble breathing or otherwise feel sick while using this product, stop and contact your physician or healthcare provider.
Be sure to read and follow the instructions as provided. Use only as intended and at your own risk. The manufacturer, Flect LLC, and its distributors assume no liability or responsibility for accidents or injury to persons or property that might result from the use of this product.
Do not use in areas of skin irritation. Stop using product if bruising occurs.
This product is not a toy. Keep out of reach of children and pets.
You may clean this product with mild soap and water. Dry with a cloth and store in a cool, dry place out of direct sunlight.