Should You Be Stretching Your Hip Flexors?

Jessica Bento, Physical Therapist (Creator DVRT Restoration Certification, DVRT Rx Shoulder, Knees, Pelvic Control, & Gait Courses)

People love to argue now that tight hip flexors aren’t a “tightness” issue, but rather a strength issue. As far as I know, no one has shown any research that the hip flexor being weak is the cause of them being tight (at least none that I have been able to find).

Instead, people fail to realize how to have a bigger conversation about such issues like tight hip flexors and low back pain. For example, this 2021 study, “The effect of static stretching exercises on hip range of motion, pain, and disability in patients with non-specific low back pain” found, “The results demonstrated a significant difference in passive range of hip motion, pain, and disability after 8 weeks of stretching exercises in participants with NSLBP and limited hip extension. Therefore, it would be reasonable to infer that non-specific low back pain might be partly related to hip flexors tightness.”

 

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Does this mean that hip flexors ONLY need to be stretched and that’s it? That’s the strawman argument that a lot of people make online. Stretching should be part of the equation, but not the only part.

Another 2021 study, “A Comparison of the Effects of Static Stretching Alone to Static Stretching Plus Slow Deep Breathing on Hip Flexion Range of Motion” found that when stretching was compared to stretching and deep breathing that the group with the deep breathing and stretching got better results. So, we should stretch and try to work on breathing patterns in the stretch as well.

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A 2022 study, “The effects of proprioceptive neuromuscular facilitation in treating chronic low back pain: A systematic review and meta-analysis” found that building core stability through diagonal and spiraling patterns like we see in many PNF movements also helps reduce low back pain.

So, really we want to combine these elements when we work on hip flexor tightness AS well as have a great core and strength training program. Using our new Mobility Balls, I am showing some ways we put all these concepts together. Be aware of those that try to make these false arguments and look for a comprehensive program rather than a singular solution.

Exercises like those can be combined into our training to create a more comprehensive program that addresses ALL the aspects that impact hip flexor tightness. When people try to say that any issue is JUST due to one thing (even accidents have multiple layers to recovery) have great hesitation that they are giving you the full picture of solutions.

That’s what we try to do through our mobility training programs that don’t just build mobility through stretching or mobility drills, but combining breath work, stability, balance, core training, nervous system regulation and more! Don’t miss a great opportunity to get the full training that leads to better mobility for 35% off with code “mobility” HERE

 

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