Monday Rehab: Hip Flexor Stretch

The Hip Flexors are one of the most commonly tight muscles we see in our clinic.  They can be the source of back pain, bad posture, and they can even make it seem like you have tight hamstrings, when in fact they are just taught!

And if you are someone that loves to squat, deadlift or any Olympic lift for that matter, tight hip flexors lead to inhibited glutes.  Since your glute max is responsible for hip extension (the tallest part of those lifts) that essentially ensures that your back will do the extending in those exercises.  Ouch, I feel sore just thinking about it!

So for Monday Rehab, let’s keep this one simple……

Do this:

  • Do a posterior pelvic tilt
  • Squeeze the glute on the side you are stretching
  • Hold for at least 30 seconds

Not this:

This is the most common way I see people stretch their hip flexors.  But this does not address the corresponding glute muscles that need adequate strength to help balance out this chronically tight muscle group.  Many times all you end up doing here is jamming your low back in search of that stretch feeling.

Again, do this……

……Next time you catch yourself sitting for hours, driving long distances, eating a meal, sleeping in the fetal position, playing golf, running……basically just living, you’ll feel a lot better!


Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website

2 thoughts on “Monday Rehab: Hip Flexor Stretch

  1. Good awareness of movement there too Shawn, getting the same stretch, but safer, just using reciprocal inhibition! Nice!


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