Often muscles become tight because they are not strong enough to do their job properly. Many people complain of chronic hip flexor tightness, but so few people actually train the hip flexors to be stronger and more resilient.
Here are two simple hip flexor strengthening exercises, that you can do almost anywhere (especially if you run and work at a desk job all day!).
LEVEL 1: Sit in a chair with your back NOT supported >> find pelvis neutral (low back not bent forward or arched back) >> engage/tighten your core >> slowly lift and lower your knee without losing your core posture.
Progression: add speed
LEVEL 2: Stand facing wall leaning on hands >> find pelvis neutral >> engage/tighten your core >> slowly lift and lower your knee without losing your core posture.
Progression: add speed, add a resistance band around the feet
Start with 3 sets of 10 reps, build up to sets of 20.
This may initially lead to an increase in tightness if your hip flexors are weak, so make sure you combine this with the hip flexor stretch from our previous post. As the muscle become stronger it will be able to cope with this exercise without significantly tightening up.
If you would like to know more about strengthening hip flexors then feel free to contact one of our caring and friendly physiotherapist at our Chatswood or North Sydney Clinic. You'll be glad you did.