Best Exercises For Hip Flexor Pain - From a Physical Therapist

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Tone and Tighten

Tone and Tighten

Күн бұрын

A collection of the best stretches for tight hip flexors and best exercises for hip weakness. Includes tests so you can tell which exercises will be the best for your pain and step-by-step instructions on how to perform them properly. All demonstrated by a doctor of physical therapy. Keep reading for more!
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STRETCH OUT STRAP USED IN THIS VIDEO (aff): urlgeni.us/amzn/stretchoutstrap
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Pain in the front of your hip can be a common condition. Most people think pain in this area is due to hip flexor tightness. While this is true in many instances, it's not true ALL the time.
Many of us have tight hip flexors. This is often a result of spending so much time in positions with our hips bent (sitting, sleeping in a fetal position, etc). With our hip flexors in this position, over time they can undergo what we call an "adaptive shortening".
This is where the muscles actually tighten up in this shortened position making movement very painful.
The recommended treatment for tight hip flexors is obviously stretching.
But what if the pain in your hip isn't due to hip flexor tightness?
Believe it or not, some people can actually have weakness in their hip flexors that manifests itself as anterior hip pain.
If that's the case, you absolutely don't want to be stretching them! In fact - just the opposite. If your hip flexors are weak and if that's what's causing your anterior hip pain, then the recommended treatment would be strengthening them.
This is best done via specific exercises that are going to work the muscles in this area in the best way possible to help alleviate your pain and discomfort.
In this video, I demonstrate some simple tests that you can do at home to assess whether your hip flexors are tight or weak.
You can then follow along with 2-3 simple exercises and stretches based on your condition to see what exactly are the best exercises for your specific condition.
HOW TO CHECK FOR HIP FLEXOR TIGHTNESS (3:24)
Lay flat on your back on the edge of a table or counter (this can be done on your bed, but if it's too soft the test won't be as accurate).
Hug both knees to your chest.
Slowly lower one leg down towards the table.
The lowered leg should lay flat (or almost touch) the table. If not, this is an indication of hip flexor tightness and you need to stretch it out.
HOW TO CHECK FOR HIP FLEXOR WEAKNESS (4:56)
Put your foot up on a chair - your knee should be at the level of your hip.
Raise your foot off the chair and then lower it back down.
Repeat this ten times.
Repeat on the other side.
They should feel the same on both sides. If one side is weaker or if performing this test is difficult, that would be an indication that your hip flexor is weak and DOES NOT need to stretch but rather needs strengthening.
BEST HIP FLEXOR STRETCHES
The stretches demonstrated in this video are as follows:
PRONE HIP FLEXOR STRETCH (7:00)
SUPINE HIP FLEXOR STRETCH (8:51)
KNEELING HIP FLEXOR STRETCH (9:43)
BEST STRENGTH EXERCISES FOR HIP FLEXORS
If you have hip flexor weakness, these are the best exercises for you:
STRAIGHT LEG RAISES (11:51)
INVERTED "L" STRAIGHT LEG RAISES (12:32)
STANDING KNEE RAISES (13:17)
I hope those help you out of some of the pain or discomfort you might be experiencing in your anterior hip! If you did find some relief from this video, do me a favor and hit that "thumbs up" button! Also, if you know anyone this might help please share with them by pushing the "share" button above.
Thanks so much for watching here on Tone and Tighten!!!!
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Пікірлер: 1 600
@tyler07
@tyler07 4 жыл бұрын
Hands down one of the best hip flexor videos. Extremely easy to understand, no fluff or garbage I don’t need to hear. This is something will favorite and watch again. Thank you!
@toneandtighten
@toneandtighten 4 жыл бұрын
Thank you for the compliment, Tyler Jones! I am glad you found this video helpful!
@bestmomever1347
@bestmomever1347 4 жыл бұрын
I did not quite get ‘’hands down ‘’ex. ...
@sirclintonify
@sirclintonify 3 жыл бұрын
100% agree
@sharongrimes3577
@sharongrimes3577 4 жыл бұрын
OMG! I’ve been experiencing hip and low back pain for quite awhile now. This is the first time I’ve seen any information on weak vs tight, how to tell the difference, and what to do. I’ve been trying to self treat with stretching. I now know I need to strengthen. 💡Thank you!
@toneandtighten
@toneandtighten 4 жыл бұрын
You are welcome, Sharon! I hope you start to feel better soon!
@NicknamedSin
@NicknamedSin 4 жыл бұрын
Watched this vid the entire way through. Super informative, clear delivery, with no rambling. Thanks doc. My hip flexors were weak. Perhaps from being in a seated position for hours on end. Such is life while in student mode. Cheers.
@toneandtighten
@toneandtighten 4 жыл бұрын
Thank you, Nicknamed Sin! I am so glad to hear you found this video informative. I hope these exercises help!
@deann3621
@deann3621 2 жыл бұрын
Agree! Mine are weak too
@yasienmohamed5868
@yasienmohamed5868 2 жыл бұрын
Thanks. I have hip impingement. Will hip flexor stretch help reduce pain
@jsmcguireIII
@jsmcguireIII 4 жыл бұрын
As a runner having had several knee surgeries the awareness of asymmetry is critical to dealing with flexor issues. Many of these stretches were in my PT routine for months. This guy knows what he is talking about. The key is to make these a part of your fitness routine forever.
@toneandtighten
@toneandtighten 4 жыл бұрын
Thank you so much, timber_beast! It is definitely important to make these a part of your routine!
@RHHML
@RHHML Ай бұрын
Yea I did the the stretch that’s on the bench and I got instant pain relief 🥲
@Gdess2M4vr
@Gdess2M4vr 3 жыл бұрын
This is perfect. I had pain from doing deadlifts in my upper right thigh. Thanks to your well explained video and exercises I discovered my hip flexor muscle is weak in the right leg. And now know exactly how to strengthen it in order to continue with deadlifts and improve in the gym. I hope everyone having problems with the hip flexor finds your video and receive your great advice!
@toneandtighten
@toneandtighten 3 жыл бұрын
Oh, good to hear! I am glad this video helped you so much and thanks for sharing!
@MarcioGhiraldelli
@MarcioGhiraldelli 11 ай бұрын
Mate, you saved my life. I'm 44 years old, and I've been stretching the hell out of my lower back for the last 5 years trying to get rid of pain. After figuring I had to strengthen it instead in a week with few minutes daily exercises the pain is gone! Tks!
@toneandtighten
@toneandtighten 11 ай бұрын
You are so welcome! I am happy to help!
@alexanderhenderson3479
@alexanderhenderson3479 Жыл бұрын
Thank You so much. Throughout my hip pain I've been stretching it out. It never really seemed to help, after that quick test I realize just how weak my hip flexor is (could barely get to ten on my left side, right side I can go up and down all day). Very insightful and easy to grasp. Just the mental relief of knowing what the problem is feels amazing. I look forward to strengthening this left hip flexor and eliminating this pain.
@lindahansen9395
@lindahansen9395 4 жыл бұрын
Thank you so much for this video. I always thought I needed to stretch but after doing your simple tests I definitely need to strengthen. When doing the strengthen exercise you show in this video I can't even get my left leg off the floor (maybe an inch); right leg about 4 inches. I've got a lot of work to do. Again thank you.
@toneandtighten
@toneandtighten 4 жыл бұрын
Amazing, Linda! It's interesting how often this happens! You think you're doing the right thing but come to find out the best treatment is completely different. I hope this helps you! You'll have to check back in a couple of weeks and let us know your progress!
@lisamoreland9558
@lisamoreland9558 3 жыл бұрын
I LOVE this! Thanks for providing all the details and nuances for the beginner in understanding all this! I can't wait to try it out. Good stuff!
@toneandtighten
@toneandtighten 3 жыл бұрын
You are so welcome, Lisa! I am glad you found this informative and I hope it helps you!
@WorkinSteamin
@WorkinSteamin 2 жыл бұрын
Brilliant. This nailed a longstanding concern -weak hip flexor, with great, simple exercises to fix. Thank you!
@toneandtighten
@toneandtighten 2 жыл бұрын
Oh, wonderful! Happy to hear that, Kevin!
@mflowerz247
@mflowerz247 Жыл бұрын
Love this! No fluff, waste of time, get right to it. YES! I’m following you now. 👍🏼
@toneandtighten
@toneandtighten Жыл бұрын
Yay! Thank you!
@bobmclaughlin6127
@bobmclaughlin6127 Жыл бұрын
Just back from my first PT session for hip flexor. Lots of pain, hard to walk. Your video was much more instructive!! I understand much more than what I was offered at PT. I’m starting your routines today. Thanks!!
@toneandtighten
@toneandtighten Жыл бұрын
Glad it was helpful and thanks for commenting!
@magalicapi8124
@magalicapi8124 3 жыл бұрын
Thank you! It's the first time I hear someone explain the difference so clearly. I've had 2 total hip replacement surgeries (anterior approach) on my right hip (had the first in 2016 and a revision in 2018 because it got loose). And the pain sometimes is even worse than before the surgery. I got nerve damage and meralgia paresthetica from the first surgery. I can't lift my right leg when lying down (can't do leg raise). Muscle atrophy, etc. The problem is that I haven't found a strengthening and/or stretching routine or treatment that doesn't cause a lot of pain and when I try squats or leg raises etc. and then stretch even if I do it with help of a strap I can't walk for 2 days after. Because I had anterior approach hip replacement there are no restrictions on the movement, no risks of dislocating when flexing or extending. Please advise!
@Anonymous-be4qf
@Anonymous-be4qf 3 жыл бұрын
where my weak hip flexor people at 😂
@Scott-kj3bc
@Scott-kj3bc 2 ай бұрын
Burning hip squad 😭🙌
@origamiaircrafts6165
@origamiaircrafts6165 2 ай бұрын
Fr
@zapmama27
@zapmama27 26 күн бұрын
I can't even lift my leg up because my flexor is weak. Couldn't do the exercises.
@MiguelWilliams-24
@MiguelWilliams-24 7 күн бұрын
@@zapmama27use a band for support
@jillhawkins6392
@jillhawkins6392 3 жыл бұрын
I love these, especially the tips so I know I am doing them right. Thanks
@toneandtighten
@toneandtighten 3 жыл бұрын
You are so welcome, Jill! I hope they help and thanks for commenting!
@juliehanrahan8351
@juliehanrahan8351 Жыл бұрын
This was incredibly helpful. I have been spending hours and hours trying to stretch what I thought was a tight left quadricep. I watched the video and did your tight-or-weak test. Bingo! I have a very tight left hip flexor... and I now have some great stretches to work with. You are so clear and concise. I've already subscribed. Thank you so much!
@toneandtighten
@toneandtighten Жыл бұрын
You're welcome!
@krissche1863
@krissche1863 2 жыл бұрын
Thank you so much! I have been trying to figure out my own routine for this when I developed a weakness in one side, but I think that I would have gotten much better targeting of the area and better effects if I had just seen this before. I will now start with this and see if it get better.
@toneandtighten
@toneandtighten 2 жыл бұрын
You're so welcome! I hope this is helpful!
@konkoly5183
@konkoly5183 Жыл бұрын
Bro, that one where you pull your leg to your chest and let your other one just dangle really really opened up my hip after about 3 minutes or so. Thank you so much. Will be incorporating that into my daily routine.
@toneandtighten
@toneandtighten Жыл бұрын
That's awesome! So glad it was helpful!
@HorstFarms
@HorstFarms 3 жыл бұрын
Really enjoying your videos and finding them quite helpful. Love to see a video specific to cyclists, especially endurance riding, where much of the information is in one place. Thanks
@asenatifetalaiga8611
@asenatifetalaiga8611 2 жыл бұрын
Thank you for sharing.. I have been suffering from pain on my hip and lower back since 2013 and now just found the good exercise to help my problem 🙏💖
@kierstaspendlove9734
@kierstaspendlove9734 Жыл бұрын
This is so incredibly helpful! I have suffered with hip flexor pain for years and everyone has always just given me stretches, but doing the test, mine are super weak! So helpful to have this info and a way to move forward!! Thank you!!
@toneandtighten
@toneandtighten Жыл бұрын
You are so welcome!
@kimberdial1175
@kimberdial1175 3 жыл бұрын
10/10 video!! Thank you for sharing your knowledge, I’m a personal trainer and i implement about half of these with my clients! The test is a great tool 🙏🏼
@toneandtighten
@toneandtighten 3 жыл бұрын
Thanks so much, Kimber Dial! I appreciate your kind words!
@ahorangistarchild4041
@ahorangistarchild4041 2 жыл бұрын
Thank you! Great content! I find it very helpful! 💖💖💖
@summerbair7414
@summerbair7414 5 ай бұрын
Exactly what I needed today. Thanks for being a great teacher.
@toneandtighten
@toneandtighten 5 ай бұрын
You are so welcome!
@elisabetdelgadovilar2757
@elisabetdelgadovilar2757 2 жыл бұрын
Thanks a lot for explaining the difference between tight and weak hip flexors. I always thought I had to stretch even realising that I wasn’t getting any benefit and what I just learned is that my hip flexors are too weak 😓 thanks a lot 🤗
@toneandtighten
@toneandtighten 2 жыл бұрын
You bet!
@jmkkoh3620
@jmkkoh3620 4 жыл бұрын
Hello Jared, I love your KZfaq exercise videos. Would you make a video about exercises for hip trochanteric bursitis,please? Thank you. Jana
@jongoodman6988
@jongoodman6988 3 жыл бұрын
Best hip video I've found trying to figure out this pain! Thanks for thorough explanation!
@toneandtighten
@toneandtighten 3 жыл бұрын
You're welcome, Jon! I am glad this helped you and thanks for commenting!
@jonschemanske8763
@jonschemanske8763 2 жыл бұрын
Thanks Jared! Your videos are great. Really clear, simple, and great information. It's really helped me with multiple injuries.
@toneandtighten
@toneandtighten 2 жыл бұрын
You are welcome! I am glad you find my content helpful and thanks for sharing!
@marlonramsauer4603
@marlonramsauer4603 Жыл бұрын
Bro, you really save my life 🙏🏻🙏🏻 I was suffering for psoas pain, so bad and after watching this video, everything has changed. It's the first day I made the exercises you said and I swear it's unbelievable, I do still have pain, but I can do a lot more movements Thanks for sharing with us your knowledge 🙏🏻 I've tried everything, thanks bro, really thanks 🙏🏻🙏🏻🙏🏻🙏🏻
@toneandtighten
@toneandtighten Жыл бұрын
You are so welcome! Happy to help!
@johngoh767
@johngoh767 Жыл бұрын
Hello Marlon, yours is psoas pain, so can the hip flexor stretches help your psoas. I need to learn from you as I have psoas problem.
@victorpham5000
@victorpham5000 4 жыл бұрын
Just wanted to say thanks for making these videos it has helped me figure out why my hip has been numb for so long. Feels like Christmas came early for me.👍
@toneandtighten
@toneandtighten 4 жыл бұрын
Wonderful, victor pham! I am so happy to hear that! I hope you continue to feel relief!
@victoriaeremenko7295
@victoriaeremenko7295 3 жыл бұрын
Funny comment but true)
@karinjordan1059
@karinjordan1059 Жыл бұрын
Great video, thank you 🙏🏻 😊
@michellefumo4846
@michellefumo4846 2 жыл бұрын
Thx so much! Am a massage therapist 22 years n being in a lot of pt… had a feeling I needed strengthening… and I found your site! So wonderful that you teach n explain n show the diff between tight n weak!!!
@toneandtighten
@toneandtighten 2 жыл бұрын
You are very welcome! I hope these exercises are effective for you!
@TXDeathInvestigator
@TXDeathInvestigator 4 жыл бұрын
Thank you! This is wonderful, and I’m certain will help me quite a bit!
@toneandtighten
@toneandtighten 4 жыл бұрын
You're very welcome, DeathInvestigator! I hope they help you! Thanks for commenting.
@mariascott4299
@mariascott4299 3 жыл бұрын
Thank you very much for all your videos. Been very helpful. I have problems with hips, knees, neck. I had a few falls in the past, and I suffer from chronic pain in theses areas. Again thank you so much. From Maria S.
@toneandtighten
@toneandtighten 4 жыл бұрын
Were your hip flexors tight or were they weak? I'm curious to see which is more prevalent! Leave me a comment below and thanks for watching on Tone and Tighten! (One more new video that might help - the best hip flexor stretches to alleviate tightness and pain: kzfaq.info/get/bejne/i9h4lrR7qNfTZIU.html)
@thomasokeefe3081
@thomasokeefe3081 4 жыл бұрын
What do you recommend for balance exercises
@toneandtighten
@toneandtighten 4 жыл бұрын
@@thomasokeefe3081 Start simple - Try standing heel-to-toe in a corner for as long as possible. When you can do that for a minute, try standing on one foot for as long as possible. When you can do that for a minute, repeat those same two exercises with your eyes closed. Great topic! I'll put it in the queue for a future video!
@thomasokeefe3081
@thomasokeefe3081 4 жыл бұрын
My left leg is .8 cm. shorter than the right after hip replacement 2 yrs. ago. Hip dr. said that was normal. REALLY!!!
@TheHappybilmore
@TheHappybilmore 4 жыл бұрын
hi, when I do the test to see if my hip flexors are tight my hips pop crack and grind like crazy; what does that mean?
@Raylen_Fa-ield
@Raylen_Fa-ield 4 жыл бұрын
I wanted to thank you for how insightful your videos are. That said I found my left leg to be tight and my right to be weak. I'm sure this is from year of using my left leg as a base while my right was kicking things. Maybe this is common? Do you find that patients often times have one tight leg and one weak?
@robbiem1738
@robbiem1738 4 жыл бұрын
Thank you so much. I am a high endurance athlete and I am so grateful for the stretch advice. It is literally helping me this second that I watched and followed the stretch. Seriously. Thank you
@toneandtighten
@toneandtighten 4 жыл бұрын
You're so welcome, Robbie M! I am so glad it is helping you!
@MegaMusical10
@MegaMusical10 4 жыл бұрын
Fantastic video, thank you!
@toneandtighten
@toneandtighten 4 жыл бұрын
You're very welcome, MegaMusical10! I hope they help you! Thanks for commenting.
@theblev5ter909
@theblev5ter909 3 ай бұрын
What happens if they are tight AND weak? Asking for a friend... lol
@angelvalentine7985
@angelvalentine7985 13 күн бұрын
Exactly! Definitely weak, but also spasms and pain which leads me to think of tight and strain. Hope you’re feeling better by now
@dawn0718
@dawn0718 4 жыл бұрын
Thank you , my hip flexors have been killing me for awhile. These exercises are what I needed.
@toneandtighten
@toneandtighten 4 жыл бұрын
Great, dawn0718! I hope they help and thanks for commenting!
@romeparker1686
@romeparker1686 3 жыл бұрын
Did they really work? And how long you've been doing the exercises
@nancythomas9947
@nancythomas9947 2 жыл бұрын
Best video ever! Finally understand what has been going on with my hip. Not "tight" but "weak" all this time. Your evaluation and exercises are spot on. BRAVO!!
@toneandtighten
@toneandtighten 2 жыл бұрын
You're so welcome and thank you for your kind comment!
@illingr
@illingr Жыл бұрын
Great tips on form. Its easy to let good form slide over time!
@toneandtighten
@toneandtighten Жыл бұрын
Thanks so much!
@sandramull3411
@sandramull3411 3 жыл бұрын
Thanks for the video. I was somewhat aware of it, but this video and taking the test confirmed that I have one tight hip flexor and one weak one. I can relate to much of your overall program as I taught and coached gymnastics. Still today, many people comment on my flexibility, but I'm finding that I was flexible in some joints and tight in others and had mixed strength in my muscles. I wish I'd come across your program when I was younger. I was blaming much of my problem on spinal stenosis and the scoliosis that was created when they did surgery for it 20 years ago. While I'm sure the spinal stenosis & scoliosis are part of the problem, I think that by working on stretching my tight side hip flexors and strengthening my weak side flexors, I may be able to stand straighter. I've been working with a trainer & have pretty good overall strength, but it's easy to miss something that could help. When I walk for exercise, I've been using walking poles, which help me walk straighter and faster without pain. I also love some of your basic skills program using animal movement, which I have used with children when teaching movement type gymnastics for elementary physical education. Since I'm retired and no longer teaching the classes, I had quit doing some of them, but have started again as I think they can be helpful for general movement, even for us old people. I know this isn't the place for a recommendation for your programing, but I would like to see something offered for older people, which may be similar to your other programs, but with modifications. I just make up my own modifications, but some would watch the programs and decide they couldn't do it. For example, the animal moves might be done by putting one's hands on something that is elevated so they don't have to reach all the way to the floor.(a block or bench) I think these moves could be very helpful to older people with modifications. I realize that you got more of a comment than you asked for, but thought you might be interested.
@irenemax3574
@irenemax3574 2 жыл бұрын
I hope you have come out of retirement to teach occasional workshops to young gymnastics teachers! So much useful information you could pass on. (Not bossing you around, just making a wee suggestion😁) My yoga teachers are oldish; one in her late 70’s and one is his late 80’s! They will never retire and the teaching keeps them young and supple. All the best to you.
@julieharness9812
@julieharness9812 4 жыл бұрын
Thank you. Helpful to find out my hip flexors are weak. After walking 12 miles the other day I had lower back ache and aching hips, also the same when sitting in the car for a long time. So I'm going to do your exercises to help. Thank you.
@toneandtighten
@toneandtighten 4 жыл бұрын
You are welcome, Julie! I hope these exercises help and thanks for commenting!
@Teramis
@Teramis 3 жыл бұрын
Incredibly helpful. Thank you!
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome! I am glad you found it helpful!
@FasterThanTheSpeedOfScience
@FasterThanTheSpeedOfScience 8 күн бұрын
I've had pain in my right hip flexor for over a year. It especially manifests when I'm putting my socks on from the standing position. Easy with the left but painful on the right. Watching this video as helped me identify that it is due to a weak muscle rather than a stiff one. This explains why stretching exercises have not helped. I'll be doing the strengthening exercises shown here from now on.
@andrewswan3765
@andrewswan3765 4 жыл бұрын
Thx this is just what i need;())))))
@toneandtighten
@toneandtighten 4 жыл бұрын
You're very welcome, andrew swan! I hope they help you! Thanks for commenting.
@kristiroy9363
@kristiroy9363 4 жыл бұрын
Thank you! I've been stretching my weak hip flexor and couldn't understand why they felt worse after I stretched! Appreciate this
@toneandtighten
@toneandtighten 4 жыл бұрын
You are so welcome, Kristi Roy! I hope this helps and thanks for commenting!
@judithmercado8162
@judithmercado8162 4 жыл бұрын
@@toneandtighten i do exercise but it hurts my buttock down to my leg
@parthvaish4363
@parthvaish4363 2 жыл бұрын
@@judithmercado8162 You have sciatica
@afrahsiddiqui9129
@afrahsiddiqui9129 Жыл бұрын
@@judithmercado8162 pppppppplpppppppppppppl
@daniellegodfrey2247
@daniellegodfrey2247 3 ай бұрын
You are a real wonderful teacher and a great problem solver!!! Thank you!!!😊
@toneandtighten
@toneandtighten 3 ай бұрын
You are so welcome! I appreciate your kind comment!
@jamib2090
@jamib2090 4 жыл бұрын
So helpful! Thank you!
@toneandtighten
@toneandtighten 4 жыл бұрын
You are welcome, Jami B! I am so glad this was helpful for you!
@sarpbarcn2991
@sarpbarcn2991 4 жыл бұрын
Hi! So I have recently strained my hip flexors. I have three questions that if answered, would make me very happy. 1. How long does it take to recover 2. How do I learn about the severity 3. What are ways to treat this?
@lezannevisagie8490
@lezannevisagie8490 Жыл бұрын
Best video on this topic, thank you!!! 👌 I passed the tightness test and my flexors seem to be strong enough (I could easily do 10 on both sides), so still not sure what the cause of my hip & lower back pain might be. I'll have a look at some of your other videos, maybe I'll find the answer there somewhere... 😊
@toneandtighten
@toneandtighten Жыл бұрын
Thanks for commenting!
@MsBobi86
@MsBobi86 4 жыл бұрын
Very informative video, thank you very much!!
@toneandtighten
@toneandtighten 4 жыл бұрын
You're very welcome, Irina Bobeica! I hope they help you! Thanks for commenting.
@donnaw8279
@donnaw8279 3 жыл бұрын
Thank you for explaining the difference. I can feel an improvement already with the strengthening exercises.
@toneandtighten
@toneandtighten 3 жыл бұрын
You are very welcome, Donna! I am glad these are helping you and thanks for commenting!
@Michael_oliveri
@Michael_oliveri 3 жыл бұрын
Holy shit this was a life-saver, thank you for this content dude!
@toneandtighten
@toneandtighten 3 жыл бұрын
You are so welcome! I am glad it was helpful!
@josemrodriguez1381
@josemrodriguez1381 4 жыл бұрын
Can theses exercises be used for a hip flexor sprain ... please advise
@gertrudestrawberry
@gertrudestrawberry 3 жыл бұрын
The most thorough video for hip flexor self-treatment. Thank you.
@toneandtighten
@toneandtighten 3 жыл бұрын
You are so welcome! I hope this was helpful and thanks for commenting!
@annawasag4091
@annawasag4091 4 жыл бұрын
Amazing job!!! So much information 🙌🏽🙌🏽
@toneandtighten
@toneandtighten 4 жыл бұрын
Thank you, Anna Wasag! I hope the information helps you!
@TombstoneActual42
@TombstoneActual42 4 жыл бұрын
Woah, how about that? I just started getting pain in my right hip up front (as well as on my lower back, right side) a few days ago and this video gets uploaded just now. This explained a whole lot and I can't wait to give these a try. Thanks so much for this I was starting to get worried. I'm on Team Weak apparently 😅
@toneandtighten
@toneandtighten 4 жыл бұрын
Haha! Crazy, right?! Everyone thinks stretching is the way to go, but that's not always the case. Sorry to hear about your pain, Chris. I hope these help you out, man!
@CathleenLangin
@CathleenLangin 4 жыл бұрын
Mine were weak and I woke up in the middle of the night with the worst sharp pain ever! This really helps. Thank you
@toneandtighten
@toneandtighten 4 жыл бұрын
You're so welcome, Cat L! I am glad to hear these exercises have helped!
@pacwoman247
@pacwoman247 4 жыл бұрын
You are AMAZING! This video saved me from injuries. I recently started a new training program and lunges were killing me, I have been feeling pain in my right knee and hip flexor even days after the workout. After this video I figured my right hip flexor is really tight, and I was doing kneeling hip flexor stretch wrong, which made it worse (Even my trainer is doing it wrong). I followed your instructions and after only the first stretch it made a huge difference. It took the tension from my right knee and no pain after workout! Thank you so much!
@toneandtighten
@toneandtighten 4 жыл бұрын
You are so welcome, pacwoman247! I love to hear that this has helped you feel better! That is what I am all about! Thanks for commenting!
@Seamusmaill
@Seamusmaill 2 жыл бұрын
@@toneandtighten video very good. I am recovering from strain running from my rump to my toes so I was wondering how soon into my recovery would I be able to carry out the exercise. Thanks séamus
@kobalt77
@kobalt77 3 жыл бұрын
Wow Jared, that was above and beyond the call of duty! ... Thank you so much all this amazing info. I recently started doing HIIT sprinting, this was the bit that "went" the 2nd time I did it and has niggled me ever since.. Now instead of it being a "Groin Strain" I know exactly what it is and how to fix it .... Thank you so much Doc.
@toneandtighten
@toneandtighten 3 жыл бұрын
You are so welcome, Dub Siren! I am glad they were helpful for you and thanks for commenting!
@saragoya6144
@saragoya6144 2 жыл бұрын
Incredible, day 2 of doing this and the pain in the front of my right hip that I have suffered for a year despite doing yoga every day and lots of physio , has gone! It's gone! Thank you so much. 💓
@toneandtighten
@toneandtighten 2 жыл бұрын
Wonderful news, Sara! Thanks for sharing.
@kendr01234
@kendr01234 3 жыл бұрын
This is great info! When doing the exercises to strengthening the hip flexor, it cramps up my quad muscles. How do I keep from using the quad muscle so I can activate and strengthen the hip flexor?
@anitaholst7671
@anitaholst7671 2 жыл бұрын
I have same issue... I do it anyway. Maybe yours are worse? Eventually I expect the quad cramping to go away. We'll see.
@neldaaguero
@neldaaguero 4 жыл бұрын
Thank you so much..
@t.blaschke7461
@t.blaschke7461 3 жыл бұрын
Great video, thanks a bunch!! Very informative, well explained and edited, all to the point. Thanks again!
@toneandtighten
@toneandtighten 3 жыл бұрын
Glad it was helpful! You are welcome and thanks for your comment!
@VeiledDancer
@VeiledDancer 4 жыл бұрын
I never knew about the possibility of weak flexors..... I tried the test and mine are tight! Thanks for the great information!
@toneandtighten
@toneandtighten 4 жыл бұрын
Awesome, VeiledDancer! I hope the stretches help you out!
@carrieb4109
@carrieb4109 3 жыл бұрын
Omg, thank you! My hip flexor is weak, but I have definitely been stretching. Stretching wrong at that. 😬
@toneandtighten
@toneandtighten 3 жыл бұрын
You're so welcome, Carrie B!! I hope you start to notice a difference!
@pamelawatkins5653
@pamelawatkins5653 3 жыл бұрын
Same!
@yusofamin7129
@yusofamin7129 Жыл бұрын
Thank you very much for your help sir
@mathews3335
@mathews3335 Жыл бұрын
I had been stretching what i thought were tight quad and flexors. NO they are clearly weak. EXCELLENCE here on Tone and Tighten. With this video, the SI joint release, and SI joint strengthen videos, I AM BACK AT WORK FAST LITERALLY WITHIN 12 HOURS!! Had been out for a month with wrong therapy, pain/ weakness everything getting WORSE! Was starting to imagine some dread disease LOL! Looked at many videos trying to figure out the problem. This PT brought it across CLEARLY AND COGENT what the problems are, and FIXED IT ALL QUICK!! Brought it down to the lay person EASILY! ALL GRATEFULLNESS!!!!
@toneandtighten
@toneandtighten Жыл бұрын
Wonderful news! Thanks for sharing!
@jubooblossom
@jubooblossom 3 жыл бұрын
What if you have weak hip flexors and they are also tight? Should we do all of this
@user-ms9mq7ze7v
@user-ms9mq7ze7v 2 жыл бұрын
He said if they’re weak. Don’t stretch them, just strengthem
@epstein_isnt_dead7726
@epstein_isnt_dead7726 2 жыл бұрын
@@user-ms9mq7ze7v he also said if they are tight, dont try to strengthen them just stretch them
@joemorrow5008
@joemorrow5008 Жыл бұрын
At 2:28 he says the worst thing to do for a weak muscle is to stretch it. We need Tone and Tighten man to elaborate.
@GMConway.jcranch
@GMConway.jcranch 4 ай бұрын
It would be nice to know the answer if you have both and do all the exercises at the same okay which one is best to start tight muscle are weak
@sickoid87
@sickoid87 4 жыл бұрын
According to your tests I don’t have neither weakness nor tightness in my HF but I still experience a lot of pain and discomfort in the front of my right hip while running or swimming freestyle with strong kick. This includes crunchy sounds and reduced ROM compared to the left hip. What would you suggest? Thank you!
@aycaakboyraz9945
@aycaakboyraz9945 3 жыл бұрын
I have the same situation! I mostly have pain when I am doing squat-type exercises. Could you find an answer to your question?
@melliesue8218
@melliesue8218 2 жыл бұрын
Oh my gosh! This was sooo helpful. Especially the proper way to do the third stretch. My hip has been bothering me for a couple days that stretch completely took away all the pain. Thank you!
@toneandtighten
@toneandtighten 2 жыл бұрын
You're so welcome, Melanie! I am glad these were helpful and thanks for sharing!
@jburghau
@jburghau 3 жыл бұрын
Thank you, I cannot wait to do the strengthening exercises .
@toneandtighten
@toneandtighten 3 жыл бұрын
You are welcome! I hope they help and thanks for commenting!
@jesusangel1440
@jesusangel1440 4 жыл бұрын
What if I feel pain for both when I let my leg droop it kills but touches the table but when I do the chair exercise I can barely do ten then it kills
@bellajaid
@bellajaid 4 жыл бұрын
According to your tests, my bad hip is not tight and stronger than my good hip. I think I need more info, lol
@annettelowe405
@annettelowe405 2 жыл бұрын
Very helpful, especially helping to differentiate between tightness or weakness. Never would have considered this without watching your video. Thank you.
@toneandtighten
@toneandtighten 2 жыл бұрын
You're very welcome! I am glad this was helpful and thanks for commenting!
@giftem4350
@giftem4350 2 жыл бұрын
Thank you so much for showing how to test for strength and weakness. This really helps.
@toneandtighten
@toneandtighten 2 жыл бұрын
You are so welcome! I am glad it was helpful and thanks for commenting.
@annerickett1144
@annerickett1144 4 жыл бұрын
Tried doing the hip flexor strengthening exercise where I had to tighten my quads and raise leg. My right side is weaker than my left side and I experienced pain in my lower back when raising my leg. Any advice to help would be greatly appreciated.
@vivianchinoda2833
@vivianchinoda2833 3 ай бұрын
Just following up to find out how you dealt with this strength difference, I am also actively trying to recover from this. Thank you!
@jennasaisquoi5174
@jennasaisquoi5174 3 жыл бұрын
I never have lower back pain. However my hips hurt when I do floor ab exercises that require me to lift my legs while in an upright position
@AlbionRising
@AlbionRising 3 жыл бұрын
oh gosh, me too!! I have friends that do the same exercise but they seem fine. I thought I was the only one! when I do daily exercises of lifting legs for abs, I end up with what seems to be tight flexors.
@nom1959
@nom1959 3 жыл бұрын
I have the same problem, you guys find a fix for this?
@ardaakdogan7751
@ardaakdogan7751 3 жыл бұрын
I feel pain while doing crunches
@priyanshu3696
@priyanshu3696 2 жыл бұрын
I am also experiencing same problem. What worked for you ?
@maggyablor6646
@maggyablor6646 4 жыл бұрын
These are good exercises...I wish I had found you earlier. Thanks Doc!
@toneandtighten
@toneandtighten 4 жыл бұрын
You are welcome, Maggy Ablor! I hope these help you!
@chandrika8788
@chandrika8788 4 жыл бұрын
when i do the kneeling hip flexors stretch there is so much pain in knee that is bent , even after using a cushion for support. could you give any suggestion for this problem?
@pesto23
@pesto23 3 жыл бұрын
Use pillow
@breeannh5384
@breeannh5384 4 жыл бұрын
Hmm...Not really sure. I've always been pretty flexible and my leg came down on the table. I also was able to do the leg raise test without much difficulty. But my Hip flexors do hurt especially after a run. I'm leaning more toward weak but don't want to miss stretching if that is what I should be doing . Side note I'm not sure but my inner knee has been hurting after a run too. I know my chiro said one side of my pelvis is forward and one is back. Got any thoughts?
@toneandtighten
@toneandtighten 4 жыл бұрын
Depends on a lot of things... condition of the hip, mileage, running mechanics, etc etc. Could be anything from a hip flexor tendonitis (in which case all the exercises in this video would be good to perform) to an arthritis. I would try all these exercises daily for 1-2 weeks; if you're not seeing any improvement consult a local specialist. Good luck!
@satu4387
@satu4387 2 жыл бұрын
Thank you so much for the techniques and your very clear presentation! I have been seeing a physiotherapist for myo-fascial release for a few times, but my exercise program for strengthening has been a bit slim, I am adding these to the mix. Thanks again!
@toneandtighten
@toneandtighten 2 жыл бұрын
You are welcome! I hope the addition of these exercises really helps!
@brittpermien
@brittpermien 3 жыл бұрын
I am totally stoked to have found this particular video. Very helpful to figure out that I am tight and not weak. Here is a question: right now the pain in the front is really quite unpleasant when I lift my knee towards my chest. But I really do not not feel pain at all after a minute or two when trail running (my main exercise apart from weights). So I would hope I can just keep on running and ignore the brief initial period of discomfort and incorporate your stretching routines a few time during the day. Do you think that would be cool?
@preetirane986
@preetirane986 4 жыл бұрын
Is hip flexor also related to back problem like slipped disc?
@toneandtighten
@toneandtighten 4 жыл бұрын
It can be, but not necessarily all the time, preeti rane.
@LittleDergon
@LittleDergon 4 жыл бұрын
I'd love to see a video on weak knees and legs and how to strengthen them without injury
@toneandtighten
@toneandtighten 4 жыл бұрын
This one is super basic: kzfaq.info/get/bejne/f9d3oNqo16vHl6s.html&t Great suggestion for a future video! Thanks!
@TheTravelingRunner
@TheTravelingRunner 2 жыл бұрын
A great Video for folks trying to self evaluate their hip flexor pain. Informative, easy to perform at home. Highly recommend this for runners who are experiencing hip flexor discomfort/pain.
@toneandtighten
@toneandtighten 2 жыл бұрын
Thanks so much!
@davidsaunders9076
@davidsaunders9076 3 жыл бұрын
After two back to back right hip FAI repair surgeries I completed Physical Therapy and felt pretty good. 2nd surgery was August 2019, which left a very short time for me to resume training at the fitness center before Covid-19 and the gym shutdown here in Michigan, which is still in effect. That time off not being able to continue my strengthening training weakened my hip flexors and I have had terrible psoas related hip and lower back pain. Watching your video has made me understand that I was trying to stretch an already severely weakened muscle group, of course leading to increased lower back pain. Thank you for clarifying and demonstrating the important difference between tight hip flexors and weak hip flexors. I am looking forward to using your exercises to bring my hip flexors back to normal and functional strength levels. I will continue to follow Tone and Tighten since I have had 5 major orthopedic surgeries in the last 9 years. There is only so much the VA can do with so many disabled veterans like me in need of proper care. Thank you for all that you do! Sincerely, David Saunders USAF, 100% service-connected DAV
@toneandtighten
@toneandtighten 3 жыл бұрын
You are so welcome, David Thank you for sharing your story and for your support!
@dominicbaker2308
@dominicbaker2308 3 жыл бұрын
so my hip flexors pop somyimes when i dun and walk, how can i fix this, id really apprecitae the help
@hassanmwale178
@hassanmwale178 3 жыл бұрын
I having been doing skipping and other exercises when ever I try to do mountain climber exercises or I raise my leg...my socket joint tends to make noise but there is no pain. Will this exercise be helpful and can I continue with my normal exercise such as skipping?
@dulcinea1331
@dulcinea1331 2 жыл бұрын
i have same noise when i do leg rise and what i being reading or watching its okey so far if u dont have any pain.
@kimcorro6356
@kimcorro6356 5 ай бұрын
Thanks, the correction for the Kneeling Hip Flexor Stretch (10 mins in) is what I needed. What a difference! Thank you!
@toneandtighten
@toneandtighten 5 ай бұрын
You are so welcome!
@chewittz
@chewittz Жыл бұрын
Thank you! One of the best fitness / physio videos I’ve ever seen. I didn’t realise just how weak mine were. Thank you again.
@toneandtighten
@toneandtighten Жыл бұрын
I appreciate that!
@sylviafernandes5240
@sylviafernandes5240 4 жыл бұрын
Actually I developed tight hip flexors only after doing a straight leg rotation while lying on the floor. It's been almost 10 years now and they are still tight.
@brandyschwartz5387
@brandyschwartz5387 4 жыл бұрын
I definitely have weakness in my right hip. If any of these exercises are painful, should I still do? The knee on the chair lift is painful. The orthopedic Dr, I saw said; Pain of right sacroiliac joint Tendinopathy of right gluteus medius Trochanteric bursitis of right hip Right lumbar radiculitis Disc bulge in lower back My primary refered me to him to see if I had a labral tear. He did not think so , due to the good range of motion I have in my hip. I have been experiences pain for several years in the lower back, hip, groin, upper thigh. Greatly increases with just about any activity
@toneandtighten
@toneandtighten 4 жыл бұрын
Oh man! I'm sorry to hear that, Brandy. Sounds like we need to stretch and strengthen your hip and get the disc under control. Unfortunately I don't have a good hip video I can recommend for you right now (great suggestion, though), but I can share some things to help the disc and radiculitis: kzfaq.info/get/bejne/nKqbqpCLzpuxcps.html Hope that helps you!
@dbstewart4496
@dbstewart4496 4 жыл бұрын
Excellent video! Some months ago I watched this video in my search to find relief from my unilateral lower back pain, which was debilitating. I found the stretches and exercises gave me that relief. Thank you.
@toneandtighten
@toneandtighten 4 жыл бұрын
Glad it helped! Thanks for sharing!
@2mikeherzog
@2mikeherzog 2 жыл бұрын
great educational video on the 2 differences between tight and weak. I have pain for 5 years now in HF and I have been stretching with little results. I can't wait to start the strengthening exercises. Thank you for posting this great video. looking forward for more.
@toneandtighten
@toneandtighten 2 жыл бұрын
You are welcome, Mike! I am glad these were helpful and thanks for sharing!
@Divinenubian
@Divinenubian 3 жыл бұрын
No pain just a mild stroke effected my left side..almost fully recovered except for slight tightness in hip
@tayseanrooks3425
@tayseanrooks3425 2 жыл бұрын
Damn that’s tuff, but that’s a small thing to a giant Ik u got this fam 💯
@gillianm9367
@gillianm9367 2 жыл бұрын
Sending best wishes, take care of yourself and dont do anything too strenuous 💕
@Divinenubian
@Divinenubian 2 жыл бұрын
@@gillianm9367 thank you so much
@annak8313
@annak8313 2 жыл бұрын
Sending you support and good vibes for a solid recovery! :0)
@independent_bully_maguire9320
@independent_bully_maguire9320 2 жыл бұрын
Is always my left side
@tinaa719ify
@tinaa719ify 4 жыл бұрын
Hello, just wonder if a muscle can be weak AND tight at the same time? Thank you!
@rhugginsj25
@rhugginsj25 4 жыл бұрын
Someone answer arghhh
@ajitesh764
@ajitesh764 4 жыл бұрын
@Tone and Tighten .....did u read this, if u did please a solution for this.
@sukhsalwara8639
@sukhsalwara8639 4 жыл бұрын
Someone please answer this. I injured my right back which is my weak side as well. And since then my right leg feels constant numbness. Q
@razormixes6413
@razormixes6413 4 жыл бұрын
tinaa719ify I’m pretty sure
@scifctn
@scifctn 4 жыл бұрын
Yes
@DarthDiabetestheWide
@DarthDiabetestheWide Жыл бұрын
Thank you so much!!!! I have been dealing with hip flexor pain for 3 months now,after ı saw your video and applied your tips ı dont feel pain anymore. Cant thank you enough🙏🏽🙏🏽🙏🏽
@toneandtighten
@toneandtighten Жыл бұрын
I am so glad you are feeling better!
@pollyandrade2125
@pollyandrade2125 Жыл бұрын
All this time I have been doing stretching, I wouldn't say it made me feel worse but it definetely didn't improve my hip flexor soreness. I tried the exercises for hip STRENGTHENING instead and, oh my I can tell that this will help me. I thank God for you. Thank you!! My mother always says that weak hips mean weak knees and weak ankles. Both have had to compensate for my hips. So thank you!
@toneandtighten
@toneandtighten Жыл бұрын
This is great to hear! Happy to help!
@pammcwhorter1195
@pammcwhorter1195 3 жыл бұрын
Unfortunately I wasn’t able to determine whether tightness or weakness was my issue. My leg almost touched down on the surface when I tested for tightness. When doing the strength test I can do 15 reps no problem. I’m going to try stretching first for a few weeks to see if that alleviates the asymmetrical issue with my left hip flexor.
@Nachonen
@Nachonen 3 жыл бұрын
Usually the weakness of hipflexors prevents you from being flexible
@chrissyk3800
@chrissyk3800 Жыл бұрын
look into hip thrusts or bridges
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