Stretching and massaging your hip flexors can help loosen these muscles and decrease any pain you’re feeling. An added benefit is increased flexibility, so this is an important exercise to try.
The hip flexors are a group of muscles in the front of your hip that lifts your knee and raise your thigh towards your stomach. Prolonged sitting can make your hip flexors tight. Here’s a simple exercise you can do at home to massage your hip flexors, especially if you’re feeling pain.
1. Find where your hip bone juts out at the top of your pelvis.
2. The area you want to target is a little bit below your hip bone and in.
3. Using a Lacrosse ball if you’re thin or a softball if you’re larger, lay on the floor with the ball at the area you’re targeting.
4. Bear your weight on the hip you’re targeting and work the ball into your sore spot.
5. Move your knee off the ground and raise your lower leg up and down.
6. Work your leg up and down 4 or 5 times, and then rotate your leg in and out.
7. If you’re doing it correctly, you should feel discomfort in the front of your hip. If you’re not feeling discomfort, you may need a larger ball.
8. You can repeat this self-massage 2 minutes on each side every other day.
Tension points are the spots in your hip flexors that are most tight. When you target them with this self-massage exercise, you can decrease lower back pain and hip pain and increase your flexion when walking, playing sports, or exercising.
Contact Pleasantview Physiotherapy today to schedule an appointment to see how physiotherapy exercises like the hip flexor massage can help you gain flexibility, reduce pain, and enjoy your life more.