Anatomy of the Hip FlexorsThe Hip Flexors are located at the top of your thigh and connect your thigh bone to your hip joint. They are involved in lower body movements and comprise the following muscles:
- Adductor Brevis
- Adductor Longus
- Rectus femoris
- Tensor Fasciae Latae
What Do Your Hip Flexors Do?As the name suggests, these muscles combine to perform the action of flexion at the hip. This is the term used to describe the decreasing of the angle between the bones and the joint. Here the hip flexors, lift the thigh bone (femur) up and towards your upper body.Hip flexion is used in almost all dynamic sports, therefore athletes regularly feel tightness and a lack of flexibility in this area.So releasing tight hip flexors is essential for optimal performance on the field.
Why Do Hip Flexors Get Tight?
There are many reasons your Hip Flexors muscles may tighten, however, the main ones are:
Can Hip Flexors Cause Lower Back Pain?Below it or not, a common cause of low back pains stems from the hip flexors. The main reasons are due to our everyday lifestyle. We spend a large amount of our day sitting at desks, driving or on the couch watching tv. This means our hip flexors are kept in a shortened position for long periods of time. Whilst these muscles are shortened they become contracted and when you then extend the hip, the shortened muscles pull on the attaching skeleton.The Psoas muscle causes the greatest issues for the back as it attaches to the lumbar spine. Over time this tightness in the Psoas can lead to problems with the spine.
How to Foam Roll your Hip Flexros
- Lie in the plank position with the foam roller placed just below the front of your hip.
- Plant your opposite leg to the side, with a 90 degree bend at the knee. This leg will support some of the weight.
- With your leg extended straight behind, slowly roll the area between the top of your quad and your hip.
- When you find a tight spot, stop and hold for 30 seconds.
- Roll at a rate of 1 inch per second for 2 minutes.
- Repeat for the opposite leg
Remember to breathe throughout this exercise
Upper Body Foam Rolling Exercises
- How to foam roll your neck muscles
- How to foam roll your shoulder muscles
- How to foam roll your chest muscles
- How to foam roll your lats
- How to foam roll your rhomboids
- How to foam roll your arm muscles