11/25/2023 0 Comments Reflector 3 alternative![]() ![]() Glute bridges, planks, crunches and clamshells can help keep your glutes, core and piriformis strong, which will help improve strength and mobility in the hips. Signs of tight hip flexors include pain or discomfort in the front of your hip that typically gets worse with prolonged sitting or repetitive hip-flexion movements like running and cycling. Since the hips connect the lower back to the legs, tight hip flexors make it harder for your pelvis to rotate properly, which can impact several other areas of your body. The rectus femoris helps with hip flexion and knee extension, while the sartorius helps flex and externally rotate the hip and flex the knee. The iliacus and psoas major are the primary hip flexors, which work together to flex and stabilize your hip and pull your thigh and torso together when you walk, run, sit or stand. ![]() ![]() They include the iliacus, psoas major, rectus femoris and sartorius. Your hip flexors are a group of muscles along the front of your upper thigh. To add to that, if certain muscles are weak, including the core, glutes, or piriformis (a deep gluteal muscle that helps external rotation of the hip), it forces the hip flexors to take over some of the job of stabilizing the spine and pelvis, leading the already overworked hip flexors to stiffen. On the flip side, certain athletes are prone to tight hip flexors-particularly runners and bikers, who repeatedly use the hip flexors to lift their legs, which shortens the hip flexor muscles, says Kimberly Baptiste-Mbadiwe, a physical therapist at the HSS Orthopedic Physical Therapy Center. ![]()
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