#mgfnest | mama-gets-fit

Hip flexors are an extremely common problem area for mama’s all around the world. Yes the ever so common lower back pain. And if you like me have the “mama’s tight hips” it’s most likely that you’ve searched online many times for stretches to help relieve that pain. Ok you can stop looking for temporary relief stretches for your hip flexors now. The truth is our mama’s tight hips are weak – there’s no sugar coating it. Which means we got to stop ‘just’ stretching and start strengthening it. Yes it’s time to fix that weak hip mom babes!

If you’re having lower back pain its probably due to problems with hip flexors particularly weak hip flexors, so says my PT. Weak hip flexors are different from tight hip flexors – do watch my 1 min video explaining the difference or download the PDF VERSION Strengthening your hip flexors may be the very thing we have been missing!

If you’re in pain, I encourage you to include the suggested exercises to strengthen your hip flexors. I do them every stretch down session 4 – 5 times a week. There is a few exercise which is not in the above video. But rather something I viewed on TIK TOK which tempted me to try simply because it promises great relief and reduces the tightness and pain which I suffer from, often. Not going to lie – when I first tried it was pretty darn challenging! But I now include them in my warm down sessions 4-5 times a week. Its still pretty challenging but is going pretty good – you should give it a go.

Here is what I have been doing for tight hip release:

Better Ways To Release Tight Painful Hips.

Download full 18 Stretches for Hip Flexor Muscles Here

Watch Video

In some cases, there could be an underlying condition that is causing hip stiffness or pain. Some of these conditions include arthritis, bursitis, tendonitis, and hip labral tears. If you experience audible clicking, grinding, or ongoing pain and stiffness in your hip, which doesn’t get better with rest, then it’s recommended that you consult a medical provider for a diagnosis and treatment.

However, many of us mom will experience mild to moderate hip tightness without there being anything wrong with the joint. In this case, the experience of tightness is often the result of not using our hips in their fullest range of motion. Plus, weakness or instability around the joint.

Hip Self Care Tools

Hip stiffness can stem from a variety of places and the best approach for addressing it is an individualized one. However, if you are unsure of where to start, a good general guideline is to move and strengthen your hips in all directions. This would mean choosing exercises that involve hip flexion, extension, abduction, adduction, internal rotation, and external rotation. This might look like practicing stability and mobility exercises as part of your warm-up and then following up with lower body strength work.

I feel if you try some of the suggestions outlined above, you will notice a decrease in stiffness and the way it feels the next day. You can track this feeling by journaling your fitness journey. If you do not have a journal try my 12 weeks Fitness Journal. You see tracking workouts, and journaling your fitness can give you insight into what works well for your body. It also tells you what doesn’t seem to be as effective. Over time, you can use this information to figure out what your best options for both workouts and recovery might be and to better understand how your body responds to different types of exercises.

In the meantime try – out some back supports which I have found to be useful hopefully you will too.