72.4K followers

Follow

Follow

Follow

1541 saved

4552

111

Train those hip flexors 😉😂  

Train those hip flexors 😉😂

#stretchpad #physicaltherapy #physiotherapy #fisioterapia #comedy #humor #medical #fitness #healthcare

2024/2/4 Edited to

Hip flexors are crucial for many daily activities, yet they often become tight, especially for individuals with sedentary lifestyles. When hip flexors are tight, it can lead to discomfort and reduced mobility. Incorporating regular stretching and strengthening exercises can make a significant difference in flexibility and overall hip health. Tips such as using a foam roller, performing dynamic stretches, and engaging in strength training can aid in loosening tight hip flexors. Exercises like lunges, bridges, and seated hip flexor stretches can effectively restore movement and alleviate tension. Always consult with a physical therapist or fitness professional to tailor a program that suits your needs. Additionally, maintaining an active lifestyle with regular movement throughout the day can help prevent hip tightness. Take breaks from prolonged sitting to walk, stretch, or engage in light activity. This not only promotes hip flexibility but also benefits overall health. Prioritizing hip health is essential for enhancing your fitness journey and preventing injury.

111 comments

✨ Natorious Nicky ✨

Thank you I have been needing this because I sit all day for work and I use to be so active!! What about ankle strengthening?

See more comments

Related posts

Do you train hip flexors ??

Follow me on Insta for more ❤️ (bodiedbyana)

9237 likes

A woman demonstrates a hip-opening stretch, pushing her hips back with arms extended forward on a black mat. The image asks "TIGHT HIPS? LOW BACK PAIN?" and advises to "DO THIS EVERY MORNING" for relief.

Two frames illustrate the initial steps of a hip stretch. The top frame shows a woman on hands and knees with one leg extended sideways. The bottom frame shows her sending hips back into a child's pose variation, stretching her hips.

Two frames illustrate the concluding steps of the stretch. The top frame shows the woman shifting forward from the child's pose. The bottom frame shows her dropping hips to the floor, arching her back in a cobra-like stretch.

Do this daily stretch to FIX your hip & back pain

Do you wake up with back pain or tight hips? Take just 2 minutes of your morning routine to do this stretch and watch as your pain and tightness melt away. Having tight hips in the morning is a very common problem. Too much sitting during the day or being in an immobile position for hours (sleep

3245 likes

A woman in a green bikini stands on a balcony overlooking the ocean, holding a pineapple. Overlay text reads "5 Exercises You NEED for a Big Booty Thick Thighs," with arrows highlighting her glutes and thighs, promoting a workout guide.

The image details "Barbell Squats" with instructions and rep ranges. An anatomical illustration shows a woman performing the exercise, highlighting the engagement of her quads and glutes.

The image describes "Leg Press" with instructions and rep ranges. An anatomical illustration depicts a woman using a leg press machine, emphasizing the quad muscles.

5 Best Exercises for Juicy Glutes & Thick Quads🍑🔥🍖

Why You Shouldn’t Neglect Your Quads – Even If You're Glute-Obsessed ❤️‍🔥Let’s be real: quads don’t always get the love and attention they deserve, especially if you're anything like me and more focused on building those glutes. Personally, I’ve always been about growing and shaping

2584 likes

A person is on a StairMaster, viewed from behind, with text overlay '10 mins of BURN For Big 🍑 & sexy Stomach Summer Glow Up Guide STAIR MASTER ROUTINES'. The image promotes StairMaster routines for glute and stomach transformation.

A text graphic outlining a 10-minute StairMaster Warmup routine with increasing levels (8 to 15) and duration, along with tips on consistency, avoiding handrail reliance, breathing control, and adjusting levels.

A text graphic detailing a 15-minute StairMaster Cool Down routine with varying levels (5 to 15) and duration, providing tips on maintaining consistent steps, not skipping cooldown, breathing, and level adjustment.

Transform Your 🍑 BOOTY & ABS 🔥 One Step at a Time🥵

✨Tips✨ 🩻Posture: Keep your back straight, core engaged, and avoid leaning on the handrails. 💧Hydration: Always stay hydrated, especially during intense workouts. Drink water before, during, and after your exercise. 🦶Foot Placement: Step evenly on each pedal, ensuring you’re using the full

8108 likes

A person's lower body from the side, wearing grey leggings and sneakers, with text overlays "Say Goodbye Hip Dips" and "Grow your side Glutes" and a peach emoji, emphasizing glute development.

An illustration comparing hip dips and no hip dips, showing skeletal structures of the pelvis and upper thighs, accompanied by text explaining hip dips and the role of the gluteus medius in hip roundness.

Text outlining "Day 1: Glute-Focused Strength Training" with specific exercises like Barbell Hip Thrusts, Banded Side-Lying Hip Abductions, Bulgarian Split Squats, Cable Lateral Leg Raises, and Banded Glute Bridge Hold, including sets, reps, and tips.

How to Build your Booty Side Profile - 👋 Hip Dips

Understanding Hip Dips Hip dips, or violin hips, refer to the natural inward curve between the top of the hip bone and the top of the thigh. While some view hip dips as a flaw, they are a normal aspect of human anatomy. These indentations are caused by the shape of your pelvis, fat distribution,

5082 likes

A woman in Pigeon Pose, wearing a white long-sleeve top and beige pants, demonstrating a hip-opening stretch. The image features the title '5 Stretches to Release Trauma Stored in Hips' and a 'SWIPE' arrow.

A woman in Pigeon Pose, wearing a white long-sleeve top and beige pants, looking towards the camera. The image is labeled '1. Pigeon Pose', highlighting this deep hip-opening yoga stretch.

A woman in Lizard Pose (Low Lunge), wearing a white long-sleeve top and beige pants, stretching her hips and inner thighs. The image is labeled '2. Lizard Pose (Low Lunge)', demonstrating this hip flexor stretch.

5 Yoga Stretches to Release Trauma Stored in Hips

❤️ Releasing trauma stored in the hips can be a deeply healing process. The hips are often referred to as the “emotional junk drawer” because they tend to store tension, stress, and unresolved trauma. Yoga poses that target the hip area encourage release and emotional healing. Here are the top yoga

1864 likes

Flex Those Glutes: Stretches for Maximum Mobility🍑

🍋1. Seated Glute Stretch 🍑Sit on the floor with both legs extended straight in front of you. 🍑Bend your right knee and place your right foot flat on the floor outside your left knee. 🍑Twist your torso to the right, placing your left elbow outside your right knee for support. 🍑Hold the s

3972 likes

A top-down view of a treadmill with a person's leg in blue leggings and white shoe. Text overlays describe a 'Treadmill Workout to Target Your Glutes' with terms like 'Lower Body Blast,' 'Glute Sculpting,' and 'Booty Burn,' featuring peach and sneaker emojis.

A white page titled '60MIN. GLUTEBURNER' detailing the first three segments of a treadmill workout: Warm-Up, Incline Power Walk, and High Incline Hill Climb. Each section includes duration, speed, incline, and exercise focus, accompanied by fire and peach emojis.

A white page outlining the middle and end segments of a treadmill workout: Speed Intervals, Reverse Walk, Incline Sprints, and Cool Down. Each section specifies duration, speed, incline, and exercise focus, with fire, heart, and snowflake emojis.

Glute SCULPTING Treadmill Workout for a BIG Booty🍑

Are you ready to sculpt those glutes and make them stronger than ever? 🔥🍑 If you’ve been on the hunt for a treadmill workout that specifically targets your glutes, you’re in the right place!! This 60-minute treadmill routine is designed to activate your glutes, improve endurance, and help you bu

1223 likes

A woman in a white top and brown shorts is on a yoga mat, with text "3 Yoga Poses For Hip Mobility" and "Swipe" indicating an instructional series.

A woman demonstrates Pigeon Pose on a yoga mat, with text explaining it targets hip flexors and glutes to relieve tension, held for 30-60 seconds.

A woman performs Mermaid Pose on a yoga mat, with text stating it stretches hip flexors and quadriceps, enhancing hip flexibility, held for 30-60 seconds.

✨🌿🧘🏽‍♀️3 Yoga Poses Hip Mobility

Pigeon pose, butterfly pose, and mermaid pose are yoga postures that enhance hip mobility by stretching and opening various hip muscles. • Pigeon Pose targets the hip flexors (like the psoas) and the glutes, especially the piriformis muscle, which can help relieve tension in the hips. • But

1078 likes

GOODBYE HIP PAIN👋🏼 Hip flexor workout

Do your hips cause you pain when you’re working out? If you feel a pinching sensation when doing squats, lunges, or any overall discomfort this workout can help! Strengthen your hips and work on your hip mobility with me⬇️ 1. 90/90 Start in a seat with your hands in front of you. Internal

42 likes

A woman performs a hip thrust exercise with a kettlebell, illustrating a leg day setup. The image has text overlays 'Leg Day SET UP Swipe>>' and peach emojis.

Text outlining how to plan and structure a leg workout, focusing on compound leg exercises like squats, deadlifts, and lunges for overall strength and muscle.

Text explaining the importance of incorporating varied movement patterns in leg workouts, including extension, flexion, hip hinges, and plantarflexion exercises.

How to Buil a Solid Leg Day for Toned Legs & BIG 🍑

let's talk about leg day – your favorite day of the week no doubt! As someone who's dealt with back injuries, building strong legs through powerful squats and deadlifts not only feels amazing but also keeps me lean and strong. I know not everyone looks forward to leg day, but trust me, it&#

148 likes

A woman in athletic wear demonstrates a low lunge stretch, with text overlay "3 levels to deepen your HIP STRETCHES," indicating a guide for hip flexibility.

A woman demonstrates Level 1 of a low lunge hip stretch, placing her foot by her hands, pushing her chest forward for a flat back, and straightening her back leg.

A woman demonstrates Level 2 of a low lunge hip stretch, placing her elbows down by her front foot, pushing her chest forward, and straightening her back leg.

Hip stretches for better flexibility

Do you have go-to stretches that you’re always doing? If yes, work on increasing the intensity of your stretches! Try these levels of low lunge for a deep stretch of your hip flexors, hamstrings, glutes, and low back. Level 1 - low lunge. Start in a plank position and bring one foot up beside yo

577 likes

Why Women Over 35 Should Train Their Hip Flexors

Here’s a short list of reasons why women over 35 should train their hip flexors: 1. Improved Mobility- Strong hip flexors enhance range of motion, making daily activities like walking, bending, and climbing stairs easier. 2. Injury Prevention- Weak hip flexors can lead to imbalances, increasi

356 likes

Want bigger glutes? ✨

Exercises for my hip flexors really changed the game for me ✨ #shadowwork #healingjourney #transformation #fitness #amandaalert

3397 likes

Release emotions with these 5 stretches ❤️

Release tension and let go of stored emotions with these five powerful hip-opening yoga stretches designed to help you release trauma in the hips and feel lighter in body and mind. The hips are known to hold onto stress, tension, and unresolved emotions, and these poses gently encourage both physic

1541 likes

A black yoga mat, a silver laptop in a black sleeve, and a glass of water with lime slices on a wooden floor. The image features text overlay "Stretches to Release Trauma Stored in Hips," introducing the article's topic.

A person in black athletic wear taking a mirror selfie, with text overlays describing "Butterfly Stretch" and "Pigeon Pose" and their benefits for hip opening and emotional release.

A close-up of a person's lower body in a yoga pose on a mat, with a city skyline in the background. Text overlays describe "Low Lunge" and "Figure-Four Stretch" for hip and lower back tension relief.

Stretches to Release Trauma Stored in Hips

Our hips often carry tension and unresolved emotions, making stretches that target this area both physically and emotionally healing. Start with Pigeon Pose, which provides a deep release for the hip muscles, holding it for a minute or two on each side. Butterfly Stretch gently opens the inner thig

102 likes

Deep Core & Abs Workouts for a Slimmer Waist⏳✨🔥🥵

Pilates often gets labeled as a low-impact, “easy” workout primarily tailored for women. In reality, Pilates is an incredibly versatile and challenging exercise method that can benefit anyone, regardless of gender, fitness level, or goals. It has a rich history rooted in functional strength and reh

2269 likes

Friendly Reminder to Train your hip flexors ✨

Don’t forget to train your hip flexors. Hip mobility exercises are essential. 💕💕 #hipmobilityroutine #hipmobility #hipstrength #hipstretches

790 likes

Stretches for healthy flexors ✨

If you want a nice looking booty to open up your hips. You have to open up your hips… Dynamically stretching out your hip flexors will be beneficial when it comes to growing your glutes. Opening up your hips will allow you to move properly & target the right muscles. Stretching will improv

2276 likes

A woman in athletic wear holds a yoga mat, with text overlayed reading "Back & Hip Pain Rehab routine." She is facing away from the camera, looking towards a window.

A woman demonstrates the hamstring nerve glide stretch on a yoga mat, showing two positions: sitting upright with flexed ankles and hinging forward with a tucked chin. Instructions include holding for 30 seconds and repeating 3 times.

A woman performs the pigeon stretch on a yoga mat, with one leg bent forward and the other extended back. An optional folded variation is shown, with instructions to square hips and shoulders, holding for 30 seconds, repeated 3 times.

mobility routine and exercises for back & hip pain

hiii I’m Shan, a licensed athletic trainer, and I want to share my knowledge/ experiences with you all to help you heal your own bodies 🫶🏼 for all the girlies with low back pain and hip issues. Try doing these every night before bed to help!! Stretches: •hamstring nerve glide: helps stretc

157 likes

Train Your Hip Flexors!

Your hip flexors are a muscle group located at the front or your hips which connect your lower spine and pelvis to the upper thigh bone (femur). Having weak hip flexors can limit your leg and core strength as well as be a symptom of pore posture. Having tight hip flexors can be the cause of

237 likes

Hip Flexor Stretches you shouldn’t skip ✨

Just incase you prefer a video example of hip flexor stretches! Don’t skip warming these bad boys up! Especially if youre getting into running! #hipflexorstretch #hipflexors #fitnessjourney #jointstretches #cardioforbeginners

23 likes

train your hip flexors 🙂‍↕️ #hipflexors #hipmobility #mobility

206 likes

Grow your Glutes Bootylicious & Keep Legs Lean 🍑✨

Achieving the Perfect Glute Growth Without Bulking Up Your Quads and Hamstrings When it comes to fitness goals, many of us dream of sculpting that perfect peach—full, round glutes that stand out and complement lean, toned legs. However, it can be a challenge to grow your glutes without also

167 likes

Strengthen Those Weak Hips With This Hip Prehab

I don’t know about you, but I personally have struggled with tight hips my whole life! I was constantly pulling or straining my hip flexors during track season and it also limited my ability to move quicker than I was. So, last year, post ACL recovery, I started prioritizing my hip mobility

23 likes

A woman takes a mirror selfie in a gym, showcasing her glutes. The image features text overlays "ROUND GLUTES" and "The ultimate cheat sheet," with a white line highlighting the glute shape. The user's handle @cassidymorganfitness is visible.

An instructional graphic for "Hip Abductions LEANING FORWARD," showing an illustration of the exercise. It details how to perform it, targets the gluteus maximus and medius, and is recommended for building a rounder, fuller butt. An anatomical diagram of glute muscles is included.

An instructional graphic for "Hip Abductions UPRIGHT," showing an illustration of the exercise. It explains how to sit straight, targets the gluteus medius and maximus, and is great for balanced glute activation and outer glute development. An anatomical diagram of glute muscles is included.

THE ONLY HIP ABDUCTION CHEAT SHEET U NEED✨

The ultimate guide to target ALL sides of the glutes for that perfectly rounded shape✨ Disclaimer: before u add this to your glute programming, you MUST understand how to train for YOUR specific glute shape 🍑 The same exercises that work for heart shaped glutes, MAY not work for square sha

908 likes

🌟 5 Stretches for HIPS 🌟

TikTok gets the early drops ❤️‍🔥 follow for early access ✨ • hold each position for 10- 30 secs ⏱️ • focus on my deep breathing 😮‍💨 • Slow moments= don't rush the routine 🐌 • I always listen to my body, if i'm feeling more tight I won't stretch extensively REST days are importan

41.4K likes

Don’t forget to train those hip flexors besties 🙌🏼✨ The hip reset linked in my bio 🤳 Beginner & advanced In one course !!

1 like

Stretch Your Hip Flexors 🧘🏽

Beginner Hip Flexor Stretch Routine Time: 8-12minutes Do this 3–5x per week for best results! 🔥 1. ❤️‍🔥 Standing Hip Flexor Stretch – 30 sec each side • Stand tall, step one leg back into a lunge. • Tuck pelvis slightly, keep chest lifted. • Feel the stretch

874 likes

Best Smith Machine Exercises for a Bigger Booty 🍑

The Smith machine is a versatile piece of equipment that can help you target multiple muscle groups during your leg and glute workouts. Whether you're a beginner or an advanced lifter, the Smith machine can provide stability, control, and a safe way to perform complex movements with heavy weigh

953 likes

A woman in a green sports bra and shorts is on all fours on a green turf, extending her right leg straight back. Text overlay reads 'Bye bye desk body', indicating a hip mobility exercise to relieve tightness.

Two images show a woman in a green sports bra and shorts demonstrating 'Pretzel lifts'. She is seated on the ground, bending her legs in a pretzel-like position, then lifting one knee.

Two images show a woman in a green sports bra and shorts demonstrating 'Hip Swivels'. She is seated with bent knees, then swivels her hips to drop both knees to one side.

HACK YOUR HIP MOBILITY✨GET RID OF DESK TIGHTNESS

Hip mobility is one of those things that you don’t really think much about, but is LITERALLY the tool that supports you in everything you do✨ Gets rid of back pain, improves range of motion for lifts, strengthens pelvic floor, PREVENTS DESK BODY TIGHTNESS!!!!🙌 Here are 4 hip mobility moves i per

360 likes

Tired of Constant Hip Pain? Try This!✨

Did you know improving hip mobility can make you more glute-dominant during weightlifting? 🍑 These 4 exercises are designed to loosen things up and strengthen your core! 🏋️‍♀️ ✅ Boost hip mobility ✅ Improve core stability ✅ Release tight hip flexors Take just 1 minute for each movement a

521 likes

“Flow Freely, Stretch Daily”

Yoga is an excellent practice to improve flexibility by stretching and lengthening muscles while promoting relaxation. Key poses include Downward-Facing Dog for hamstrings and spine, Low Lunge for hip flexors, and Butterfly Pose for inner thighs. Other effective stretches include Forward Fold and S

93 likes

A woman in a black outfit performs a full split on a beach, with her arms raised. Text overlay reads 'splits warm-up' and '3 stretches to do BEFORE your splits SWIPE'.

A woman in a black outfit demonstrates a low lunge stretch on a beach, with her arms extended upwards. The text 'Low lunge' is overlaid on the image.

A woman in a black outfit performs a half splits stretch on a beach, bending forward over her extended front leg. The text 'Half splits' is overlaid on the image.

Splits warmup 3 stretches to do BEFORE your splits

Doing the splits requires your hip flexors and hamstrings to have a good amount of flexibility. These three stretches will help warm up those muscles before your splits! Start with 10 minutes of some kind of movement before stretching. I recommend a 10 minute walk to get warm, then trying these str

91 likes

THE TRUTH ABOUT YOUR HIP DIPS✨ ROUND GLUTES 101

If your goal is rounder glutes this one strategy works regardless of your fitness level🤌🏼

187 likes

An illustration showing 12 different stretches, numbered 1 to 12, designed to help achieve the splits. A person in blue activewear demonstrates each 'beginner friendly' stretch, targeting hamstrings, hip flexors, and glutes, as indicated by the text '12 stretches to do the splits'.

12 stretches to do the splits

To do the splits, you'll need to stretch your hamstrings, hip flexors, and glutes. Some stretches that can help are shown here 💗

316 likes

✨Finally Get Your Front Split✨

Add these in to the drills you’re already doing. These are game changers! I see all those passive splits and focus on the hamstrings (front leg) but hardly ever see anyone mention the importance of the back leg (quads and hip flexors). Passive stretches and stretches for hamstring are importa

1903 likes

Quick Hip mobility stretches

You are going to want to save these stretches for later! #hipmobility #hipexercises #hipflexorstretch #physicaltherapy #hipstretches #hamstringstretch #hipflexorstretch #mobilitywork #mobility

55 likes

#hipflexors #hipstretch #hipmobilityexercises #stretch

79 likes

5 HIP MOBILITY STRETCHES

#HipMobility The older I get the tighter my hips become! Stretching out my hips (hip flexors) is something I have started to do more and more before I exercise and also to help them from being so tight from endometriosis. Try these out! #LetsGo #GetFitwithLJ #HipMobility #hipflexorstretc

269 likes

3️⃣ Moves For Hip & Ankle Mobility 💙

If you struggle with tight hips or losing your balance - then you NEED to add these 3 into your routine, either before a workout to warm up or throughout the week to just get some extra work and movement in (especially if you sit at a desk all day). 🤸🏼‍♂️✨ Hip and ankle mobility is important for

285 likes

See more