How can you correct overactive hip flexors to improve movement patterns?

1 Assess your hip flexor mobility

The first step to correct overactive hip flexors is to assess your current level of mobility and identify any imbalances or restrictions. You can use a simple test called the Thomas test to measure your hip flexor flexibility. To perform the test, lie on your back on a table or a bench, and hug one knee to your chest. Let the other leg hang off the edge of the table, and observe the position of your thigh and knee. If your thigh is parallel to the floor or lower, and your knee is bent at 90 degrees or more, you have normal hip flexor mobility. If your thigh is higher than the floor, or your knee is straighter than 90 degrees, you have tight hip flexors.

2 Stretch your hip flexors

The next step to correct overactive hip flexors is to stretch them regularly and effectively. Stretching can help lengthen the muscles, improve blood flow, and reduce tension and stiffness. You can try different types of stretches, such as static, dynamic, or active isolated stretching, depending on your preference and goals. Some examples of hip flexor stretches are the kneeling hip flexor stretch, the standing hip flexor stretch, the pigeon pose, and the half-kneeling quad and hip flexor stretch. Aim to stretch your hip flexors for at least 15 seconds per side, and repeat 2 to 3 times per day.

3 Strengthen your hip extensors

The third step to correct overactive hip flexors is to strengthen your hip extensors, which are the muscles that help you extend your legs and stabilize your pelvis. Hip extensors include the glutes, hamstrings, and lower back muscles, and they can become weak or inhibited due to overactive hip flexors. Strengthening your hip extensors can help balance your muscle forces, improve your posture, and enhance your functional movements. Some examples of hip extensor exercises are the glute bridge, the deadlift, the hip thrust, and the reverse lunge. Aim to perform 2 to 3 sets of 8 to 12 repetitions per exercise, 2 to 3 times per week.

4 Activate your core

The fourth step to correct overactive hip flexors is to activate your core, which is the group of muscles that support your spine and pelvis. Your core includes the abdominals, obliques, diaphragm, pelvic floor, and deep spinal stabilizers, and they can help you maintain a neutral spine position and prevent excessive anterior pelvic tilt. Anterior pelvic tilt is a common posture problem that occurs when your hip flexors pull your pelvis forward and your lower back arches excessively. Activating your core can help counteract this effect and improve your alignment and stability. Some examples of core activation exercises are the plank, the side plank, the bird dog, and the dead bug. Aim to perform 2 to 3 sets of 10 to 15 seconds per exercise, 2 to 3 times per week.

5 Integrate your movement patterns

The fifth step to correct overactive hip flexors is to integrate your movement patterns, which means to practice functional movements that involve multiple joints and muscles. Integrating your movement patterns can help you apply the mobility, flexibility, strength, and stability that you have gained from the previous steps, and train your body to move more efficiently and effectively. Some examples of integrated movement patterns are the squat, the lunge, the step-up, and the kettlebell swing. Aim to perform 2 to 3 sets of 8 to 12 repetitions per movement, 2 to 3 times per week.

6 Monitor your progress and adjust accordingly

The sixth and final step to correct overactive hip flexors is to monitor your progress and adjust accordingly. You can use the Thomas test or other mobility tests to measure your improvement in hip flexor flexibility, and you can also use pain, posture, range of motion, and performance indicators to evaluate your results. If you notice positive changes, you can continue with your routine and gradually increase the intensity, duration, or frequency of your exercises. If you do not notice any changes, or if you experience any adverse effects, you may need to modify your routine or seek professional guidance. Remember that correcting overactive hip flexors is a process that requires consistency, patience, and individualization.