UNLOCK Tight Hips With This Hip Flexor Stretch!

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Your hip mobility is directly correlated to back pain. Good hip mobility equals little to no chance of lower back pain. Bad hip mobility on the other hand can lead to a plethora of issues. One exercise that you can do is called an Active Pigeon.
Start seated. Get on your hands and knees. Pick a leg and put it in the front of your body. Put it at around a 90 degree angle. Flex your front ankle joint and keep yourself straight and head on. Shoulders facing forward, hips facing forward, don't lean to one side. Lengthen your spine.
If you cant prop yourself up naturally, use a prop to get where you need to be. This called the pigeon pose in yoga and it is stretching the front hip and the back hip flexor. Now in this position, take your front leg, knee, and ankle, and back leg, and push all of them down into the floor like you are lifting yourself up. Then relax, and do the opposite, pull the front leg, knee, ankle, and back leg off the floor. Hold for two seconds, then push, then pull, repeat.
Hold each active component for two seconds. If you need to put your hands on the floor for balance or support that is OK.
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#tighthips #hipflexors

[@nico3641]

next make a video on how to get friends, so that I can share this video with my friends. Great video. Very helpful. Thank you.

[@riverendnet]

Maybe post some videos about your life or interests and people will comment.

[@gsusmakama]

There are many factors in treating sciatica at home. One place I discovered that successfully combines these is the Fergs pain ease (check it out on google) definately the best plan that I have ever seen. Check out all the great info .

[@PHIre156]

Lol good one. There are many videos on the subject of making friends and keeping relationships.

[@Mdchannel2002]

I can understand your words nico. Stay strong.

[@macjuiceplussharesmiller4379]

Lol... while I don't have friends either...I get you bc I also need a stretching partner.

[@naomi5001]

I've never done the active version of this before and it made such a difference!!

[@maxmoughal5183]

Wow just tried this and got a wicked stretch from it, thanks MP!

[@MegaMusical10]

Nicely explained, thanks!

[@anndriawright]

This actually relieved my pain so much!!! Awesome thank you!!

[@itgetter9]

The Pigeon is the most amazing stretch. Anyone who lifts should keep this one in their repertoire. Thanks, MindPump!

[@lornacoldray6355]

Thank you! This has worked amazingly well 😊

[@Lutentantdan30]

These stretches help with my Plantar Fasciitis...awesome!

[@kevincruikshank9371]

Your mobility is fine. Thank you for the great advice!

[@only69morewaves36]

I listen to you guys everyday while lifting. Good job lads.

[@EpicWarDog]

Thanks! I can't wait to try this.

[@bevbryan8858]

Awesome, thankyou

[@koakoa6076]

Great video

[@gooo1762]

Thanks for the video!

[@gspdark1]

Thank you so much for this. I do the pigeon pose fairly regularly, but I've clearly been doing it wrong.

[@TheBrockwayBabe]

thankyou!!

[@charliesierra6919]

Very helpful, thank you!

[@hunterbidensvaxmandates]

Wow the cues are so fundamental and transformative

[@nicoledivver4006]

LOVE LOVE LOVE MIND PUMP

[@sudveersingh5614]

Simple and informative 👌

[@elizabethsorola2201]

3/10/2022 Good video Good teachers teach the best. Mobility is A must to enjoy a better Life

[@bopiyeff]

Great tutorial! Thank you very much!

[@constancejenkins3867]

AWSOME.. Thank You

[@gainzxciii6838]

You are the absolute best I sit a lot during the day and my hips and thighs were sooo tight this actually helped

Thank you!

[@dmurphy1578]

Oooohhhh yyeeeeaaaahhhhh. Been looking for this one all day.

[@ella-gj3ns]

bro u just literally fixed all my problems! thank youuuu!!

[@bujengjeng1]

Thank you so much for this video. Had back pain for 15 years terrible tension. This is the one stretch that was overlooked by my pt. Now my back of absolutely fine!

[@kylewil119]

Good stretch, I'll try it.

[@robloxarmyasmergames6603]

Omg in helped alot

[@mudpuppy8740]

Thx David Blaine

[@dylanmichael5160]

I have been listening to you guys for years now. I just started Muay thai about 6 months ago and have been struggling getting my hips open for all my knees and kicks. Im glad you guys have a video about this. They don't even know.

[@__.Virtuousbeauty.__]

Thxxx👌🏾

[@abrarmusaad5201]

“ Some of you can do this good for you stop showing off” hahahaha

[@reffiebeffie]

lol

[@SimplyJoeYT]

The pigeon stretch has been a staple in my mobility routine, little did I know I was taught incorrectly how do to it. Defiantly stoked to correct it and see how I improve. Awesome content and info like usual Sal

[@PainSnipes]

SimplyJoe what’s ur mobility routine? Or do you know any good ones?

[@shawnjbray]

I stretch every muscle I work each day before bed to help make myself more flexible and it helps me get more rest in bed

[@salty3069]

Thank you with slow clap!

[@djbettylou]

Awesome

[@SuperVigilante007]

Straight fire 🔥.

[@johncaffrey5477]

hi ive just had a knee replacement post now 5 months and still having some hip issues tightness and mobility. kneeling is a issue unless i have a pillow, and certaint position are very hard to get into do u have a suggestion

[@Sonder2030]

This stretch literally fixed all my anterior pelvic tilt related problems. My back would kill me if I stood for more than 5 minutes or walked for 20 minutes, the hip flexors were tightly pulling on my lower back. My range of motion and posture were bad, I couldn't sit with my legs crossed. All these issues were instantly solved with this stretch which really shocked me! Thank you!

[@ssalloum11]

Did this reverse the tilt? And did you do any other exercises. I really hate my APT

[@Sonder2030]

@@ssalloum11 Yes, I no longer feel tension in my lower back and more critically I have improved glute activation. The glutes should be the primary muscles that straighten your upper body. I have also recently started using a mobility massage ball which improves tension beyond just stretching. Link below but you don't need this specific ball, that's just what worked for me. Best of luck! www.amazon.com/gp/product/B00A2J9RBW/ref=ppx_yo_dt_b_asin_title_o04_s01?ie=UTF8&psc=1

[@bbetros]

@@Sonder2030 so glad I read your comment, in kinda having the same issue. And my left glute fires late and my hamstring takes over.. Thanks man. And glad to hear your success

[@bhumanyusingh6347]

How many times did you do the exercise per day and how many days in the week. Basically frequnecy. And how long did you hold the pose each time. I Have the same anterior tilt problem.

[@bujengjeng1]

I had the same problem and this stretch fixed my back pain. 15 years of pain and tension gone.

[@susmoysusmoy253]

It works

[@angelafeero]

Thanks guys!

[@monicaurquietabarrientos908]

great!!¡¡¡¡

[@ggyy-ggyy]

Thank you sir for showing us perfect execution of this movement. Time to Pump those hip!!

[@fancybeingawesome]

Wow it works ☺️

[@thequeenoftheblerds]

I love the way that you described how to properly do the pigeon pose! That really helped me. A GAME CHANGER: with pigeon pose, also lift your arms above your head for five seconds on each side. Stretches that back! *proceed with caution*

[@neyjunior2121]

Thank you soo much actually i had knee pain due to tight hip now i did these exercises and my knee it decrease thank you soo much

[@CrazedCorgi]

Thanks, this helped with a tight glut that pulled my lower back out.

[@Jupitergaming82012]

Nice & simple to do

[@Jupitergaming82012]

bit.ly/2Qfo5Ff0

[@michaelconrad421]

Thank you for making this video. I have been trying to figure out a good way to stretch my hips out. I am 6 ft 9 in tall And I have a very physically demanding job and there are nights I come home... sometimes one of my hips are so sore I can't even lay on that side. This has helped me stretch them out and they are not nearly as painful now. Thank you!

[@mariangimpel2968]

My right hip is always in pain. back sciatic pain but not as bad. MRI and Xray show no arthritis, no hip problem and very minor back issues. I have been playing pickleball 1x week and pain has increased. This active pigeon has helped me more than most stretches and exercises (cannot pull leg off) if I do not notice a change doing this and other exercises for a month, could it be something else?

[@bbetros]

Would this he a good stretch to turn in my glute if one of my glute is firing late ?

[@DefeatTheDay]

Intense but good

[@lilibothwell5834]

How often should we be doing these excercise?

[@tanishadarkar9210]

Will this help with anterior pelvic tilt?

[@wowawewah]

why do I have a big anterior pelvic tilt? Should I still do this or start with a different exercise? I feel it more in my glutes. I only feel it in my hips when I lean more forward so I can tuck in my glutes.

[@anadareiqat]

Sals definitely my man in my head

[@owenmckenzie6916]

If you sink down in-front (elbows to floor), this becomes a deep glute stretch correct?

[@prince2thethrone]

you guys are the best

[@ramsaroj4409]

Now I can kick fast 🔥 thanks

[@lukastallier653]

I can’t do that at all. How do I progress?

[@jerrywatson2431]

What is a regression pose

[@grantmurray7015]

Had a problem with my hip from wrestling. Will be back on the mat soon. Thx a lot.

[@tomijaakkola9661]

I cant eve get to that position. So what can i do to progress?

[@scottylee7812]

Really hope this works, I'm 15 and a lineman for football at my school. While in 9th grade my knee gave out while squatting 340 for reps of 5. This was apparently from me squatting with tight muscles causing me to squat on my tip toes. I've tried streaming in different positions for 10 mins each before! It doesn't work!! I went to the doctor and they said my left knee is worn out, now I can go down all the way flat footed but my chest has to go out to an extent and this causes me to fall over almost a lot. Really hope I can ever squat again. Still strongest in my grade on bench and power clean though.

[@glodaily]

He earned a like and a subscribe from me when he told the flexible people to stop showing off. 🤣

[@petecastillo5645]

So what does one do when they can't get down on the floor to work the hips

[@rickyhurtado]

I did martial arts for years and have been doing nothing for a few years now. I can’t raise my leg above my hip when raising sideways (like a sidekick). Will these stretches bring that flexibility back?

[@JDXOGG]

Hopefully this helps my lower back.... what’s weird is I have it band syndrome in my right leg. But after doing the stretches my left has a similar feel like it band syndrome almost instantly came...

[@im828]

Is this gonna help me to achieve full side splits instantly ??? Pls someone answer me

[@turtlewearsahat]

Pulled my back recently and have suffered with reccuring back issues for a while which I suspect is partially due to hip flexor/hamstring tightness. I will add these to my rehab programme and report back with longer-term results!

[@austinmcparland]

@Slimz Beats I'm convinced he got so good at this he has become a pigeon, and no longer needs the internet.

[@turtlewearsahat]

​@@austinmcparland coo

[@turtlewearsahat]

Longer term results report: I recall trying this for about 6 months. Overall I would say my mobility improved, but this didn't fix my underlying back pain. I then tried to increase the ab work I was doing - I used athelan-X's '6 pack promise' app, which I feel strengthened my core but I still had back pain after this. The thing that really helped the back pain was consistently sticking to a full-body strengthening routine. I am 8 months into reddit's r/bodyweightfitness recommended routine. This has dramatically helped to the point I would say I no longer have back pain. So any back pain sufferers out there, I would recommend sticking to a whole body strengthening programme (weightlifting or calisthenics). Part of the reason for choosing calisthenics was because I felt that weightlifting in the past had contributed in-part to the back pain, but maybe I just wasn't able to be consistent enough because of this attitude. Sorry for the delay in responding, I didn't get notified of this! Was just browsing by chrome bookmarks and remembered I made this comment.

[@John_D_7]

i only feel a stretch in my glutes idk if im doing it wrong

[@rulinghabs]

As soon as he mentioned the uselss yoga block a commercial popped on for Yoga International and in every pose the guy was using 2 yoga blocks lol.

[@123cheenabhoy]

Nice t shirt

[@audy7386]

This helps a ton on my tight hip but my left one feels like it’s bruised right when I stop but it goes away after like 10 mins. Is this a bad thing???

[@raakkhipohuja]

Waste of money yoga block 😂😂 Thank you so much for this routine sir !!

[@franciscorivas6126]

I've been studying ways to exercise hip flexors and found an awesome resource at Fergs Pain Ease (look it up on google)

[@KennySchafer]

I expected your back leg to magically fly up behind you when you did the active pigeon 😂

[@fairnxezgt99airbornejackei48]

😭😭😭😂😂😂😂😂😂😂😂😂😂😂what is this

[@rylan8423]

My back seems to be curved more than others, is that normal?

[@metalsage5135]

I’ve been trying to do the 9090 stretch but I always get this crazy burning sharp pain in my hamstring only on the left side. I’m already very mobile so not really sure why. I think it’s nerve related. Does anyone else have this problem?

[@willhub]

I don't get it, how do I lift the front leg and the right leg up at the same time, I find it absolutely impossible, my left leg I find hard enough to get into position too. I've been stretching my hamstring but read about if you have an ass or no ass, and I have an ass, coz it tilts back.

[@gringoexotic]

back pain guide link is not working

[@dbz739921]

I cannot do that I think I am just not loose enough Plus I'm very tall which I think has a disadvantage

[@kittyfogz6683]

My right knee is so tight and hurts really badly when I try to do this pose. (I used to be able to do it.) "Thread the needle" doesn't seem to lead to progress in the flexibility of my record-breaking tight hips...any suggestions?

[@zemaxe13]

The link to free back pain guide doesn't work... Awesome video (and I believe you have relatively great flexibility).

[@franksotelo8589]

My son is a D-1 athlete. He has had the problem of tight hips all his life. He throws the javelin. Will this help? I am sending him this video. Thanks!

[@christopherdoiron4294]

Great video. A little wordy. Also, a yoga block is $2.00 at the dollarstore :P

[@erinkayeozga9947]

Morning Sal, I recently strained my psoas muscle. Very painful 😖 I tried getting into the pigeon position but very painful any suggestions. Seeing my physical therapist tomorrow.

[@fernandoroldanrojas1435]

hi Erin, I also strained my psoas, just wondered what of your visit to the therapist worked for you.

[@hazelmcconaghy9927]

Yea but how do I open up enough to get into pigeon?🤔

[@yourforklift1436]

I am to stiff to get in that position

[@Jeannine241]

What if I cannot get my front leg into a 90 degree angle, my foot wants to tuck in towards my groin.

[@eliavgi7993]

its supposed to, rewatch the setup part of the video

[@lucreciasusans8738]

My hips are hard like a rock I can't sit L pose Can't do baby pose without open legs and my hip joints rub each other What can I do?

[@micahjaynes7505]

Get some butter up in there

[@endergamingtv6135]

Oil will do its good

[@candiceh8623]

I did not feel this in my hip flexor. I felt it in my glutes. I wonder if i'm doing it wrong or if I just have tight glutes instead of hip flexors.

[@phinnix2813]

Got the same problem... anyone?

[@Alex-zc8nr]

Kinesiologist here; you're not likely doing it wrong, it's likely what you said... tight glutes. Once you free up your glutes (try doing other glute stretches as well) you will begin to feel the stretch in your hip flexors.

[@heyimamaker]

I am going to give this a try. My hip flexors are so tight that they are pulling my pelvis forward and causing me some lower back pain.

[@heyimamaker]

This stretch with a combination of core exercise has really helped!

[@dinakhashashneh2668]

@@heyimamaker great I will try it

[@carolinelane9599]

I cant even get into this position mine are so tight.

[@daniellekleinhoffify]

I had a rod placed and removed in my leg 30 years ago - that hip is now giving me trouble - I've now apparently injured myself weight lifting - have never even been able to sit Indian style well on that side - but can at least feel a stretch doing this just not with good form - that side is kind of jumbled because of the surgery i guess- large hip incision- feeling so deafeated because I've worked so hard training lower body for a year to gain an injury - wish I'd seen this before going up in weight on many of the lower body exercises I was doing

[@knowgood3441]

Danyellow did this work for you

[@entcolin]

A half foam roller is way more expensive than a yoga block.

[@aidenludwick5434]

entcolin he didn’t says they cost more he said they were a waste of money

[@jerrycohencohen8901]

Just what I needed.

[@aborn6791]

My hips are so tight I can't even get my knee against the ground with my other leg back 😰 I'm so sore and my back always hurts

[@alisra007]

yoga block is not that high priced you can find it at Watson

[@mmabeast89]

I didn’t know $7 yoga blocks were expensive lol