Unlock Your Hip Flexors

To Unlock Hidden Survival Muscle In Your Body for Max Impact

How to Relieve Muscle Stiffness in Legs

How to Relieve Muscle Stiffness in Legs

stiffness in legs

Having stiff muscles and a stiffness in leg can make you feel lethargic and less motivated to move. The curable leg muscles a variety of reasons including staying sedentary for too long or too rigorous exercise. Bone or joint diseases such arthritis or osteoporosis can be found as a cause stiffness. Fortunately, there are some things that you can do to relieve your muscle Stiffness in Legs and improve leg mobility.

Step 1

Get up and move. Sitting for long time can be a common cause of stiff leg muscles. If you sit down at a table every day at work, just cross the room and back several times throughout the day to loosen your rigid leg muscles and improve circulation.

Step 2

Immerse legs in hot water for 10 to 15 minutes. Hot water relaxes the hard and stiff leg muscles and relieves any stiffness affecting the joints of the knee, hip or ankle. Try taking a dip in a soothing hot tub or hot soak in your tub.

Step 3

Massaging the leg muscles. Firmly press the rigid muscles of the leg and hold it in a back and forth motion. Try using a manual massage device to penetrate deeper into your muscle tissue, allowing the vibration to loosen any tension.

Step 4

Extend your calf muscles upright and facing a wall with your feet flat on the floor. Place your hands against the wall and slowly bend forward while sliding one leg back. Hold for 20 seconds and repeat with the other leg.

Step 5

Stretch the tendons. Lie on your back with your knees bent and feet flat on the floor. Lift one leg up, grasp the thigh with both hands and pull the leg toward the chest. Hold for 20 seconds and repeat with the other leg.

Step 6

Stretch your quadriceps. Stand in front of a wall with a palm placed against it. Raise one leg behind you with one hand to hold the heel while gently pulling up. Hold the elongation for about 20 seconds, then repeat with the other leg.

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How long it take to recover from hip flexor injury

How long it take to recover from hip flexor injury, Can you guess?

All type of athlete or single can get a hip flexor injury, although they are more simple in cyclists, soccer players and martial artists. Any activity involving kicking, running or jumping involves the hip flexors. With excessive use, excessive stretching or sudden contraction, the hip flexor muscles can be injured, resulting in pain and limiting mobility. Knowing how to
treat a hip flexor injury can help you reduce the amount of time it takes to recover.

What is a hip flexor injury?

hip flexor injury

A hip flexor injury occurs when one or more hip flexor muscles tear. Although several muscles form the hip flexor group, the psoas major and iliacus, together known as iliopsoas, are the two most often injured. When a smaller number of fibers is torn, the lesion is relatively small and does not significantly affect the function, although it remains painful. If the muscle tears completely, the injury is much more severe and can result in a large loss of function in the leg.

What Causes Hip Flexor Injury?

Injuries to the hip flexor can be caused by overuse, weakness in the supporting muscles, or an acute contraction resulting in a tear. Prolonged sitting may also increase the risk of injury, as it forces the hip flexor muscles to remain in the contracted position for long periods of time. This shortens the muscle and must be neutralized with regular stretching.

What are the symptoms of a hip flexor injury?

When one or more hip flexor muscles are torn, there is usually pain in the front of the hip or in the groin area. You may also experience swelling, bruising, muscle spasms, tenderness, and difficulty running your normal range of motion. Injuries to the hip flexor usually affect your gait and hinder the walk without pain.
Treatment and hip-flexion

Depending on the severity of the injury, it may take one to eight weeks for a hip flexor injury to heal. Minor injuries usually require one to three weeks of recovery time, while the most severe muscle tears may take four to eight weeks. After relaxing for a few days immediately after injury, some of the treatment ways that you can do to recover as quickly as possible are

Advanced Exercises

Stretching hip flexors, hamstrings, quadriceps and calf muscles can help prevent future injuries and loosen tight muscles that contribute to hip flexor pain.


– In addition to progressive extracts, a physiotherapist can provide appropriate strengthening exercises, massage, biomechanical correction and other treatment methods to help you recover safely and avoid recurrence.

Cold Therapy

– Using a cold therapy system will help reduce deep inflammation in damaged tissues and relieve hip flexor pain. The addition of active compression for healing faster recovery you can see here from this ebook.


A combination of the above methods is often the best approach, especially for the more serious injuries that will benefit from physical therapy.

Hip Flexors Stretch

Today, I see a lot of discomfort, pain, injuries and muscle imbalances every day. One of the five most common things I see is tight hip flexors.

I see it on the desk riders who work all day and barely move from a sitting position, quad-dominant lifters who do not know how to properly connect the buttocks, and everyone else. It always seems like I’m talking about tight hip flexors and what to do with them.

Today I am going to share with you one of my favorite parts of hip flexors. But first, it is necessary to understand that this is not a separate solution to the problem. How to fix your tight hip flexors in easy and simple ways with two steps that you not seen it before: you require to correct your muscular imbalances and do probably stretch your hip flexors as the how to that i given for free below.
hip flexors stretch

First, keep your body upright and rotate your hips down. So. Squeeze the buttocks and move your hips.

1. Set Your Muscle Imbalances

I will speak briefly, as it will be different for each person. But they know that the hip flexors are tight or feel there is always a reason. Muscles do not become tense without a cause, and it is usually because they are compensating for a weakness elsewhere or are constantly in a shortened position (as is the case with the session).

“Common causes include posterior chain weakness, inadequate core stability and poor motor control alignment, or a combination of these factors.”

If you want to lower your tight hip flexors, you have to go to the root of the problem that can be evaluated by a physiotherapist or movement specialist and identify your weaknesses. Common causes include posterior chain weakness, inadequate core stability and alignment and poor motor control, or a combination of these factors.

2. Stretching the hip flexors

The reason why I said earlier that you are likely to have to stretch your hip flexors is because not everyone really needs it. While it true most of people can get benefit from stretching of hip flexors, there are some people who simply have poor motor control and thus have the feeling of tight hip flexors without having them.

“The muscles do not get tense without cause, and it’s usually because they’re compensating for a weakness elsewhere or they’re constantly in a shortened position.”

But back to the majority, we more than likely could benefit from a good flexor to stretch the hip. Here is my favorite:

Joining a middle position on your knees with your back leg being that you are about to stretch.
Keep a stick, peg, or foam roller in front of you and push it down onto the floor. This is a small but important step because it is about your core strength and they will extend to happen wherever we want.
Hold your body upright and then rotate your pelvis (think: squeeze your buttocks as hard as you can). Almost everyone I’ve worked with can actually feel a stretch right now, not even going further.
Then keeping the pelvis turned, the buttocks and body tightened upright, tilting forward at the hips, holding at the end of no more than 2 seconds.
Start over and repeat 8-10 times on the leg

Environment in which you feel the stretch

The best thing about this passage is that you can easily adjust where you simply feel by changing the position of your foot. First, try to bring the foot in (effectively external rotation of the hip) and repeat the same sequence of instructions. Then do the same with the foot off (internal rotation of the hip). Wherever you feel the step is very likely the version that should be done more.

For what you have. A super easy, direct and practically infallible to do the hip flexors stretch. Give it a shot and I doubt you’ll regret it!

Symptoms, Causes and Treatment of Bad Posture

Painful conditions associated with poor posture are so common that most people have some first hand knowledge of the problems. Lumbar pain is a more frequent complaint, but research shows pain in the neck, shoulder and arm has become increasingly widespread as a result of postural dysfunction. Foot and knee problems are also available for practicing fitness.

Symptoms of postural dysfunction may include painful and visible symptoms.
Painful symptoms of poor posture

Body aches, including back pain, neck, shoulder and arm pain. Lower extremity pains including pain in the legs and hips, knees, or ankle Muscle fatigue Headaches due to accumulation of tension in the upper back, neck and shoulders

Visible Symptoms

(See the diagram below for examples)

  1. POOR Posture: Bent, rounded shoulders, hump, tilting head forward, bent knees

2: Good posture. Posture balanced erect, with a straight line from ear to shoulder to hip

3: Poor posture. Excessively backward shoulder blades, lower back arching, locked knees, tummy
Contributing factors to postural dysfunction

Lack of education or awareness of correct posture
Sedentary lifestyle
Occupational demands
Joint stiffness
Decreased fitness
Muscle weakness
Muscle tightness
Poor core stability
Poor Ergonomic Jobs

Physiotherapy Treatment of Bad Posture

Physical therapy may help minimize, if not eliminate, postural dysfunction. Most patients experienced decreased pain once their posture is corrected.
Physical therapy treatment may include:

Assessment and diagnosis of postural habits
Postural education and training
Manual therapy and massage of soft parts
Dry needle
Postural recording
Joint Mobilization
Corrective exercises and movements to improve flexibility, strength and posture
Activity modification board
Advice on ergonomic workstations
Pilates Exercises


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How to Treat a Hip Flexor Strain ?

The Hip flexor is the group of muscles located in the front of the hip that allows the forward movement when the walk is run. When kicking or sprinting, large amounts of stress are applied to hip flexion. This stress can result in a strain of the hip flexor. A strain of hip flexion is the tearing or stretching of a muscle or tendon, according to Kapi’Olani Orthopedic Associates. The flexor of the hip can become inflamed and painful. A hip flexor strain requires treatment.
Flexion Flexor Treatment

Step 1

Visit your GP. If you suspect you have a hip flexion strain, a trip to your family doctor can help you determine exactly what is wrong. Examine your hip and thigh to have your doctor come to a diagnosis. Other tests may be necessary if your doctor suspects a serious injury or additional injury.

Step 2

Make ice in the flexor muscles of the hip. Put ice packs in yours for 30 minutes at a time. You should ice your hip flexor every three to four hours. Continue this treatment for the next two days or until you have no pain.

Step 3

Take anti-inflammatory medicines. During your visit to your doctor, your doctor may have prescribed anti-inflammatory medications. Take your medicines as directed.

Step 4

Rest your hip flexor muscles. Avoid participating in the activity that caused hip flexor stress. Avoid sports and exercise until you have no pain. Getting back to your normal activities very fast can turn your hip sprain into a chronic problem if you do not take the time for recovery.

Step 5

Stretch the flexor muscles of the hip. Gradual stretching can help improve hip strength and flexibility. You can get involved in hip flexions. In a hip flexor that stretches, kneel on both knees. Your unaffected leg should be placed forward with your flat foot on the floor. Bend forward slowly at the hip as your bow slightly back. You have a stretch on the front of your hip. Hold this position for a count of 30 seconds and repeat a set of three repetitions.

Step 6

Stretch the muscle muscles of the quadriceps. Stand with your hands on a counter or wall for support. Hold the upper foot and ankle in the injured leg. Pull your foot so that it approaches the buttock. When you feel a front stretch of your thigh, keep this position at a count of 30. Repeat a set of three repetitions.
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Hip Flexor Muscles What is it ?

Why do the hip flexor muscles produce flexion of the hip?

An important point is that all the muscles that make up the Hip flexor group for a Kinesiological and Biomechanical issue pass previously in relation to the Hip joint. Therefore for this reason the flexor muscles of the Hip can produce the flexion movement of the Hip, because they pass anteriorly and Hip joint.

What are the muscles that make up the hip flexors?

The hip flexor group is formed by the deep muscles: Psoas major and minor, and the ilium, which together with the psoas form the joint Iliopsoas. The other two muscles that make up the hip flexors are superficial and they are: the Sartorius and the Femoral Challenge.

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Do you know the muscles that are part of the Hip flexors group, Psoas major and Psoas minor?

The major and minor Psoas are flexors of the Hip, we may notice in the video that this muscle originates in the Vertebral Column, since the insertion of the minor Psoas is in the Pelve, however the insertion of the Greater Psoas is in the Femur. Then, by analyzing the Psoas Major individually, we will notice that its origin is at L5, L4, L3, L2, L1, and T12, this muscle is one of the primary motors of the flexion movement of the Hip, remembering that it is an internal muscle.

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Do you know the origin, insertion of the ilium muscle which is also a muscle of the hip flexor group?

The Ilio muscle, which together with the larger Psoas form the Iliopsoas set. The ilio muscle has its insertion almost exactly at the same point as the insertion of the major Psoas, so the two muscle groups are commonly spoken together, calling them Iliopsoas. They are two muscles that act strongly in the flexion of the Hip, and usually in synergic movements.

What is the origin and insertion of the Sartório and Femoral Reto muscles, which are part of the flexor muscles of the Hip?

Both the Sartório muscle and the Femoral Challenge originate in Pelve. The insertion of the Sartório muscle is on the medial aspect of the tibia, crossing the knee joint, whereas the Femoral Reto has its insertion on the Patela forming along with the other muscles of the quadriceps group the patellar tendon, and also crosses the knee joint. Therefore we must conclude that they are biarticular and superficial muscles, unlike the other two hip flexor muscles shown earlier that are deep muscles.

Already in the knee joint the Femoral Reto is an extensor of the Knee, while the Sartório in turn is a flexor of the knee, due to its posterior positioning to the joint of the Knee. Then we have two biarticular and superficial muscles, but antagonistic in the movements of the Knee, since the Femoral Reach extends the knee, and the Sartal flexes the Knee. In the movement of the Hip they act synergistically, that is, they are flexors of the Hip.

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So follower, do not miss the video lesson today, and know the muscles that form the hip flexors group, and get all your doubts.

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Exercises for Hip Flexors

This Articles create to let you know how to do exercise hip flexors basic in right ways and improve your Flexibility to unlock your hidden muscle in your body for max impact and prevent pain or effect on your problem that you can learn below and you also learn how to do hip flexor stretches in right ways and also fix tight hip flexors .

All forms of cardiovascular exercise that work the leg muscles involve hip and leg flexion and extension. Over time, the hip flexors can become very tight, causing imbalances in the lower body, which can affect the spine, knees, ankles and feet. Flat stretches are effective but exercises in Pilates Reformer can also safely stretch the hip flexors and help correct muscle imbalances within the body. Some tension required


Adjust the spring resistance by changing the two light springs or one of medium tension. Kneel on the Reformer, lining up one foot with the shoulder block and another on the floor. Hold the footbar with both hands, shoulder blades together and chest up. Press the transport back with your knee until you feel a slight stretch on the front of the thigh. Raise the arm from the outside to the side of your head, contracting your buttocks as you hold the stretch for 10 seconds. Return to starting position.


Stretch and strengthen

Stretching the adductors and strengthening the hijackers helps maintain lower body stability and mobility of the hip flexors. To lengthen the adductors, use a medium strength spring or. Stay on the reformer, one foot on the cover of the spring and his other foot in the car 6 inches away. Slide the carriage out until you feel a slight stretch on the inside of your thighs. Contract your glutes as you return to the starting position. Add an additional light spring and position the feet closer together for raptor strengthening. Complete 10 to 15 reps on each side.

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Kneeling Stretch

The double knee stretch is an advanced exercise that helps stretch the hip flexors and provides a challenge to the upper body and core. Add two medium springs to the reformer. Kneel in the car with your feet in line with the shoulder pads and hands on the footbar. Use your knees and hips to push the car back, keeping your weight on your armpits, shoulders and chest retracted forward. On the side of your body should look like a wheelbarrow, without sagging in the belly. Slowly bring the car back to the starting position with your knees and hips. Repeat eight to 10 times.
Stretch your dollars with a group

Training on the Pilates reformer once or twice a week can improve flexibility, balance, core strength, improve fitness performance and prevent injuries by stretching the hip flexors and correcting muscle imbalances. Find a Pilates studio or local office physiotherapy, which has certified professionals to train you on the device safely. Academies have begun offering Pilates Reformer as a small group training group, which is more affordable than a one-on-one session with an instructor.

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What Psaoas Problem and Tight Hip Flexor cause Effect you on ?

  • Nagging joint pains in your legs, lower back or hips
  • Walking with discomfort
  • Hips locking up
  • Bad posture
  • Trouble sleeping
  • Sluggishness in day to day life
  • High Anxiety
  • Digestive problems
  • Compromised Immune System
  • Circulatory issues
  • Loss of sexual performance
  • Lack of Explosiveness in the gym or sports
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