Adding yoga hip stretches to a workout routine can be a game-changer. When your personal training clients experience hip flexor tightness, it can cause pain. If this pain becomes too intense, they may begin to avoid their training sessions.
For those that continue to exercise, a tight hip can also impact the way they work out. For instance, one study on female soccer players found that different neuromuscular strategies were employed when they had tight hips. These strategies helped them better control their lower extremity motion. But they also reduced activation of the gluteus maximus muscle.
Helping clients ease tight hip flexor muscles can prevent pain and the creation of alternative movement strategies. Strategies that can limit their performance and fitness potential. This begins with understanding what muscles make up the hip flexor.
Hip Flexor Muscles.
The term “hip flexor” refers to a group of muscles that run from the lower back to the knee. These muscles aid in lower body movements. Walking, running, kicking, and squatting all use hip flexor muscles.
Muscles included in the hip flexor group are:
- Iliopsoas muscle.The iliopsoas is actually two different muscles that help stabilize the lower back: the psoas muscle and the iliacus muscle. The psoas muscle runs from the lumbar spine (lower back), through the pelvis, and attaches to the femur (thigh bone). The iliacus muscle attaches the pelvis to the femur and is used to rotate the thigh.
- Rectus femoris muscle.The rectus femoris attaches the pelvis to the knee. It is also the quad muscle that is used when performing squats or lunges.
- Sartorius muscle.Also running from the pelvis to the knee, the sartorius muscle is used to flex the knee and leg.
- Pectineus muscle.More commonly known as the groin muscle, the pectineus is used in hip flexion. It is also used for thigh rotation and adduction.
Benefits of Yoga for Tight Hips
Regular yoga practice provides many advantages for clients who struggle with hip pain or stiffness from tight muscles. First, some of the poses help open the hips. They create a hip stretch due to the position of the hip joint.
Yoga also helps strengthen the hip flexor muscles. This muscle strength comes from holding certain poses for 30-60 seconds at a time. The stronger these muscles are, the more they are able to assist the body with normal function and movement.
If your goal is greater hip flexor mobility, yoga provides this benefit as well. For example, a 2016 study revealed that yoga helps improve flexibility and balance. This can also lead to better sports performance.
4 Yoga Poses for Tight Hip Flexors.
Which yoga poses help open tight hips and improve flexibility? Here are a few hip openers to consider:
1. Garland Pose.
This pose is a good hip opener. To perform it, stand with your feet slightly wider than your hips. Your feet should be pointing slightly to the sides. Bend your knees and lower your body to the ground. Keeping your heels pressed to the ground, place your hands in a praying position. Your elbows will rest on your inner knee.
2. Pigeon Pose.
This is a slightly advanced hip opening yoga pose. From a downward dog position, lower your right knee and shin to the ground, placing the knee behind your right wrist. Now lower your hips, turning your right foot on its side. Continue lowering your entire body until your torso is lying directly on your right leg, which is bent beneath you. Repeat with the left leg.
3. Lizard Pose.
This yoga pose begins in a downward dog position. Drop your hips and bring your left foot up by your left hand. Your left knee is next to your upper arm. Hold this hip flexor stretch before repeating on the right side.
