Hip Flexor Pain Relief: The Best Exercises & Stretches

Описание: Tight Hips? Pain When Walking or Sitting?

If you're a busy parent or grandparent over 40, tight hip flexors can make everyday movement uncomfortable — but these simple stretches and strengthening exercises will help you stay active, mobile, and pain-free without spending hours in the gym.

💪 In this video, you’ll learn the best exercises to relieve hip flexor pain, improve flexibility, and build strength so you can move freely and enjoy more time with your loved ones.

🔹 STRETCHES — Relieve Hip Tightness

1️⃣ Prone Hip Flexor Stretch

Lie face down, bend one knee, and gently pull your heel toward your glutes.

Keep hips pressed to the floor.

Hold 20–30 seconds per side.
👉 Opens up the front of your hips and quads, reducing tension.

2️⃣ Supine Hip Flexor Stretch

Lie near the edge of a bed or bench.

Pull one knee to your chest, let the other leg hang off.

Hold 20–30 seconds per side.
👉 Deep stretch for hip flexors — improves mobility.

3️⃣ Kneeling Hip Flexor Stretch

Half-kneeling position, shift hips forward gently.

Engage glutes on the kneeling side.

Hold 20–30 seconds per side.
👉 Targets key hip flexor muscles for lasting relief.

🔸 STRENGTHEN — Prevent Pain & Build Support

4️⃣ Straight Leg Raise

Lie on your back, one leg bent, one straight.

Lift straight leg to knee height.

10–15 reps per side.
👉 Strengthens hip flexors & quads without joint strain.

5️⃣ Inverted L Straight Leg Raise

Legs up at 90°, lower one leg at a time.

8–12 reps per side.
👉 Improves hip strength, stability & posture.

6️⃣ Standing Knee Raises

Stand tall, engage your core.

Lift one knee to hip height, hold briefly, lower.

10–15 reps per side.
👉 Dynamic hip flexor strength + balance training.

✅ TIPS FOR BEST RESULTS

Warm up before stretching.

Stretch daily if hips feel tight.

Add strengthening 2–3x/week for long-term results.

Move slowly and focus on posture.

🎯 Stay Active, Strong, and Pain-Free After 40!
If you want to feel energised, move freely, and enjoy life without pain, subscribe for weekly videos designed for busy parents & grandparents over 40.

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