How to Loosen Tight Hip Flexors: Top Three Solutions

The hip flexor muscles are a group of muscles located in the front of each hip and act to flex (bend) and externally rotate the hip and trunk. The psoas muscle has an indirect function of stabilizing the spine due to the attachment on the lumbar spine. Individuals with weakness in the core musculature often develop compensations resulting in tightness of this muscle. It is one of the "helper" muscles that stabilizes the pelvic girdle and lumbar spine when the core is not functioning properly. However, increased stiffness or myotrigger points can contribute to hip, pelvic and low back pain and dysfunction. In addition, the gluteus maximus muscle (largest muscle in the body) cannot work efficiently with tight hip flexors which contributes to "dead butt syndrome". Read more here.

Since we specialize in treating pelvic girdle dysfunctions, many individuals we treat have tightness and dysfunction in the hip flexor muscles. Here are our TOP THREE recommendations for tight hip flexors.

1.BREATHE MINDFULLY

How many of us hold our breath and do not take a deep, restorative breath all day? I am guilty of holding my breath until the last task is done and I need reminders throughout the day to take deep, cleansing breaths from my diaphragm. A study by Haugstad et al (2006) found that shallow breathing patterns contribute to tightness and stiffness in the psoas muscles. Diaphragm breathing also overrides automatic breathing from the lower centers in your brain to make you more mindful to improve nervous system regulation. In addition, diaphragm breathing also pulses the organs to improve digestion and stimulates the largest lymph node in your body to clear the body of toxins and waste materials. Inhale through your nose for a count of 5, allowing the breath to go into the abdomen and ribs (your abdomen should inflate). Exhale through your mouth up to a count of 10. Your abdomen should fall or deflate. Slow exhales reverse the "fight or flight" response from the sympathetic nervous system to put you in a more relaxed state and stimulate the vagus nerve through the parasympethic nervous system. Repeat as often as you are able throughout the day (a minimum of three breaths) to reduce stress or to help you fall asleep. You will feel a sense of calm and relaxation throughout your entire body to reduce tension in other parts of your body.

2. RELEASE TIGHT FASCIA

Many of us struggle to take in a deep breath, often using the upper respiratory muscles to breathe, which contributes to more tension in the neck and shoulders (sound familiar?). This can be habitual or because of restrictions in diaphragm excursion due to adhesions from surgery, gut inflammation or past traumas (think sports and falls). Visceral mobilization is a form of myofascial release of the deep fascia around organs in order for the fascia to relax instead of tighten. Hip flexor muscles will remain tight if the diaphragm or attached fascia is restricted. No amount of stretching will release it if there are adhesions in the abdomen or pelvis. Adding a few self-care techniques into your daily routine can also improve fascial mobility and we can teach you how to do this.

RENAL (KIDNEY) FASCIA RELEASE. The kidneys move up and down with each breath, as much as 2 centimeters. Since the core muscles work in sync with the diaphragm on exhalation, a restriction in renal excursion could limit the amount the core can contract or can pull on something else, such as the hip. The renal fascia is connected to the diaphragm and the psoas muscle, and is often restricted on the right side since the liver is a large, dense organ that sits directly on top of it. According to osteopaths, this is the reason so many individuals have tighness in the right hip. Fascia surrounds muscles and organs and extends deep into the bony attachment, known as the periosteum, which accounts for a lot of joint stiffness and pain.

LUMBAR PLEXUS RELEASE. The nerve supply (innervation) of the psoas comes from the lumbar plexus, in the flank region of the back. If the fascia around the lumbar plexus is restricted, it can cause increase the tone in the psoas muscle. By mobilizing the fascia around the lumbar plexus, the psoas muscle can return to its normal tone. This is why low back pain often accompanies hip flexor tightness and vice versa and why it is important to address more than just tension in the front of the hip.

3. MOVE YOUR BODY

You may have heard us say "motion is lotion". Individuals who spend most of the day sitting are at greatest risk of hip flexor tightness, especially if the angle between thighs and pelvis is less than 90 degrees. Alternating sitting with standing and having the hips higher than the knees when sitting can help. Walking is one of the best forms of exercise, however if you have pain or stiffness or walk with a limp, you can develop further muscle compensations.

Physical therapists are movement experts. At Healthy Core, we specialize in all things pelvic related and want to help you move better. We will get to the source of your movement dysfunction so you can do the things you love to do, with less pain and stiffness. Call (330)528-0034 to schedule an initial consultation and treatment. Your hip flexors will thank you!

Written by Janine Laughlin 2016 - revised August 2024