The Real vs. BS Hip Flexor Stretch
I firmly believe static stretching is often over-prescribed; an easy default recommendation for some fitness professionals too lazy to dig a little deeper.
“Tight” hamstrings? Go stretch those bad boys.
“Tight” hip flexors? Better go stretch!
Bad hair day? Yup, you need to stretch.
SPOILER ALERT: 👇👇 this is not the correct way to stretch your hip flexors.
The “Real” vs. “BS” Hip Flexor Stretch
I don’t feel static stretching is a complete waste of time mind you.
Sometimes (<– key word, sometimes) it plays a crucial role in helping people get out of pain and addressing varying muscular imbalances or postural issues.
SIDE NOTE: Most people don’t realize that what we deem as “stretching” isn’t really doing what we think it’s doing. In order for a muscle to really gain length you need to increase the number of sarcomeres in a series. This takes a…………..metric………..fuck………ton…………of……………………………………………….time.
I could be out-dated in my research vernacular, but I believe it takes upwards of 20-60+ minutes of holding a continuous stretch to actually increase it’s length to any degree.
What most of use are doing when we drop down to the floor to stretch something for 30-seconds is increasing our tolerance to the stretch.
And even if static stretching is deemed necessary, none of this takes into account the most important – albeit most overlooked – detail.
Performing it correctly.
Take the hip flexors for example. Everyone loves stretching their hip flexors.
Weeeeeeeeeeeeee.
Thing is: You’ll rarely see someone do it right. Instead, despite endless efforts – sometimes to the tune of weeks, months, and years of “stretching” – nothing ever changes.
Many people will still point to the same area that feels “tight.”
I’m by no means the first person to point this out: guys like Mike Reinold, Mike Robertson, Dr. Evan Osar, and Cobra Commander have been pointing this out for years.
SIDE NOTE #2: I’m actually more inclined to toss in some dedicated hip flexor STRENGTHENING exercises in lieu of stretching (but that’s for another time).
So lets take a look at how to properly stretch the hip flexors, shall we?
Comments for This Entry
Don
This was helpful, thanks!March 15, 2016 at 3:01 pm |
TonyGentilcore
Glad I was able to help.March 15, 2016 at 5:40 pm |
Mariscsák Balázs
"...and blowing through the anterior hip capsule" that's exactly what I've felt by now, it's clear that I've been doing it wrong. Thanks for pointing this out!March 15, 2016 at 3:36 pm |
TonyGentilcore
You may very well not even need to stretch. If the area is unstable, everything is going to fire (feel tight) in order to attempt to provide stability. Give my "Stretch the Tight" post a read.March 15, 2016 at 5:40 pm |
Lisa
OMG! I have been teaching and using the BS-Hip-Flexor-Stretch for YEARS! Thank you for this!!March 15, 2016 at 4:29 pm |
TonyGentilcore
Glad it provided an ah-HA moment for your Lisa. Trust me: we've all been there. The BS approach was how I "stretched" the hip flexors back in the day too.March 15, 2016 at 5:39 pm |
Joe Huskey
Good stuff, Tony. Thinking of it more as a "re-positioning" tool for the pelvis versus a stretch seems to help out a lot. By the way, stretching did cure a bad hair day for me once...it does serve some purpose.March 15, 2016 at 5:51 pm |
TonyGentilcore
That's a GREAT way of putting it Joe.....a "re-positioning." That's more or less what it is. Placing the pelvis in more PPT places the hip flexor on actual stretch.March 16, 2016 at 10:07 am |
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Esther
This made me chuckle. I regularly include low lunges when teaching yoga and always - without fail - need to point out pelvic positioning to my students. They all seem to want to hang out in anterior pelvic tilt and lumbar extension to "go deeper". Hurts me just watching! I particularly focus on this in prenatal classes where I am really keen to look after their lower backs, but have noticed it as a general trend in people. Nice work drawing attention to this :)March 15, 2016 at 10:25 pm |
TonyGentilcore
This was refreshing to hear Esther - VERY happy to hear that you hold your yoga students to a high standard and that you actually coach them and position them into better positions. I wish more instructors followed your lead.March 16, 2016 at 10:08 am |
Esther
Yoga is more than just exercise, but to teach the poses safely we still need to understand anatomy and body mechanics. Sadly there are plenty of yoga teachers that don't have much understanding of these concepts (I have heard teachers say that a forward fold stretches your hip flexors...). I was fortunate to study at a studio that is very keen on safe alignment and consideration for different people's anatomy. Looking forward to reading more of your posts, totally new to your page. :)March 16, 2016 at 8:40 pm |
TonyGentilcore
Couldn't agree more Esther (admittedly, I've only been to a handful of yoga classes). Very happy that you randomly stopped by, and hope you stay around. I'd like to introduce you to Dana Santas. She's a yoga instructor I interact quite a bit with and someone I respect a lot because she's very much on par with you: http://www.radiusyoga.com/aboutdana/March 17, 2016 at 8:26 am |
Rachel
Nice shirt! :DMarch 15, 2016 at 11:31 pm |
TonyGentilcore
All about the marketing, right?......;o)March 16, 2016 at 10:08 am |
linda
I'm supposed to be stretching for a bad hair day? If only I'd known! heh. May give this a try (are my hip flexors tight?...hmmmm, guess I'll see)March 16, 2016 at 3:50 pm |
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Lass Lassiter III
TG, keep doing what you do. The mere fact that you actually engage and respond to those who take the time to read and apply your knowledge says a lot about your character!March 20, 2016 at 9:18 am |
TonyGentilcore
"That'll be $19.99 for me to respond to your question/comment.".......;o) In all seriousness, thank you for the kind words. I try not to be a douche.March 20, 2016 at 6:43 pm |
Lass Lassiter III
Peace.March 20, 2016 at 7:34 pm |
Shane Mclean
You're rocking your T- Shirt mate, looking good Tony. Congrats on making the articles of the week.March 20, 2016 at 9:35 am |
TonyGentilcore
It's all about the marketing! Thanks for the props Shane, as always.March 20, 2016 at 6:43 pm |
Shane Mclean
You're welcome.March 20, 2016 at 6:52 pm |
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Trevor Dougan
Awesome love the adjustments to get a much better stretch, will definitely be trying this out. Thanks.March 21, 2016 at 10:37 pm |
TonyGentilcore
Glad it was useful to you Trevor.March 25, 2016 at 10:04 am |
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Jarrod
Hi Tony Great video first and foremost live the cues etc. What if I set a client up in the exact "real" position that you demonstrated, tilt the hips forward and there glutes were tight however they never felt there hop flexors stretch unless they did a "bullshit" hip flexor stretch would you try elevating the rear foot on a bench or step? Look forward to hearing your answer.May 5, 2016 at 2:08 am |
TonyGentilcore
Then they probably don't need to stretch their hip flexors....;o) You could try elevating the foot to make it more of a bi-articular stretch.May 5, 2016 at 10:45 am |
Esterina
Great video! This is very useful. Also, your t-shirt is KILLER! :)January 19, 2017 at 8:37 pm |
Chris Chippendale
Hi Tony, another great vid! What's your opinion on Stuart McGill's variation, where you also raise the ipselateral arm and flex the trunk away from the stretch? He says this targets the psoas more specifically. I certainly find it intensifies the stretch furtherFebruary 18, 2017 at 5:39 am |
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