Let's start with the fact that there's no muscle by the name "hip flexor"; there are several muscles around the front of the hip whose main action is to flex the hip - hence, we call them "hip flexors."
The longer of the two that you see on the picture is called Psoas Major - that's EXACTLY what we've been working on for the last little while. And, of course, it is easy to see on the picture that this very long Psoas Major actually attaches our legs right to our spine.
Whoa, who would've thunk?
When this guy
is short (or lob-sided) - and for many of us it is simply due to the amount of sitting we do - it applies all sorts of forces to our spine and our rib cage. This is why opening the front of the hips can relieve mid-back pain... Magic, right?
Now, what you might've noticed is that there's not much give in that hip flexor group - and no matter how much you try to
pry it open, it tightens right down again.
Of course, you are also now aware that gluts at the back of the hip (gluts and hamstrings, actually) and quad + hip flexor group at the front of the hip form a functional pair. In order for hip flexors to release, gluts need to know how to contract - which, as you also now know - is a feat in and of itself.
So what do we do?!
Try this awareness - building exercise:
We've done this in class a few times already - here is a more
detailed description (plus now you are armed with a visual!)
Stand in your regular, everyday posture, and try to sense where your legs start: most people sense their legs originating at the tops of their thighs.
When your hip flexor muscle operates freely, the legs feel is though they begin higher up, just under the rib cage.
Anatomically, psoas originate from near the diaphragm, and extend along lower spine, pass diagonally through the pelvis, cross the groin, and connect to the top of the inner thigh.
This structure is designed to function as internal suspenders connecting spine and legs.
This next exercise will introduce you to the sense of your hip flexors as internal (and very springy) suspenders:
Put a couple of chip foam yoga blocks (or books that you don't
love anymore) in a doorway, and then stand with one foot on that platform, with the other leg swinging freely from its suspender.
Keep your hips level, and let your hanging leg relax into a gentle swing that requires little or no effort.
Imagine a suspender attached just behind your respiratory diaphragm,
and your hanging leg suspended from there, swinging freely through your pelvis.
Explore this movement for several moments, maintaining relaxed upper body and even breath.
Now step down from your platform, and compare the feeling in your legs and hips while standing and walking.
Repeat on the other side (just so you don’t walk in circles for the rest of your day.)
Enjoy - yup, I full-heartedly mean it – new-found hip freedom.
