Stop Stretching Your Hip Flexors, Here is Why!

"Famous" Physical Therapists Bob Schrupp and Brad Heineck present: Stop Stretching Your Hip Flexors, Here is Why!
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[@GBG585]

If I didn’t already know what you were talking about, this video would be confusing as hell. For those confused in the comments you can stretch it if there is a tightness meaning your leg doesn’t drop when you do the test they showed, the leg stays up in the air. You shouldn’t stretch it if the leg drops completely in both cases at the thigh and hip level tests because that just may mean that you hip flexor is weak and needs to be strengthened. Stretching a weak muscle does not do any good for you because you are pulling a part an already loose and underworked muscle and can cause more injury. The answer to whether or not you should stretch the hip flexors lies in if you find a tightness or a weakness in the test they showed, depending on the results of the test, you address your hip flexors accordingly. These two just kind of circled each other aimlessly. The video was very all over the place.

[@seekingjustice2079]

You're right. They could have explained it clearly in a minute or two instead of buggering about.

[@Nifac71A]

Really, the first thing they said in the video was that if you do not have tight hip flexors then you could do damage. Literally at 0:33 seconds. How confusing is that.

[@argenisacosta3061]

here's a few tips for ways to exercise hip flexors Gradually start walking further daily Begin an anti-inflammatory diet Consider starting yoga lessons Checkout some online guides (I learned these and why they work from Fergs pain ease website )

[@fabrizoluggerious6855]

Yes, thank you! I love stretching my hip flexors and I'm also in my 20's. I saw this and was like wtf!? This was total click bait. What their title should have said was... how to care for you hip flexors(especially when your of a certain age) properly when stretching. The first step - take test and find out if your hips are loose or tight address accordingly..etc etc so on and so forth. Something along those lines for a title but not STOP stretching your hip flexors!! geez and then sit there and talk about the weather and the weekend. omg! blah blah come on guys be a little more genuine and organized.

[@bethjohnson8353]

Theses guys are great but now I am totally confused and I’ve been doing hip band stretches for for pain only at one inside hip while entering a car . Maybe I shouldn’t be doing stretches? The test showed a good flex and no real tightness? I’m 60 yr old male

[@huskyteatime]

I love you guys! I recommend you to everyone. Thanks for your hard work and commitment to helping others!

[@Sleepyer2681]

Thank you for addressing the issues in the past couple of videos! You guys rock!!!

[@ckomarec]

Great video. I am a flexible person and glad you pointed out the overstretching. Just because I can doesnt mean I should. Helpful.

[@KimberlyFayeThompsonCHC]

Claire Crowe wow, never thought of that

[@juliekane7210]

The pic on the Athenix video is the stretch my Ortho Doc had me doing but in a chair. That was ten years ago. 😀

[@potatosmasher1072]

These videos are the best I've ever seen around physical therapy. No overconfident guarantees with a lack of hard science and experience. Good work guys! Thank you!

[@tsunamisurf7033]

Well said, my thoughts exactly

[@lb4941]

I like potatoes

[@krickerd]

Athlean-X has a good channel too. He's a professional sports trainer and physical therapist.

[@joshuamusonera9112]

Watch athlean x he is also good

[@Galdring]

Except their advice is terrible.

[@donnaf2666]

Thanks! I recently fixed my sciatica with your videos.

[@gympho1]

Educational and humorous. Love it! 🙌😂

[@heidistollenwerck7248]

I really like your banter!!

[@tonyace4507]

Love the realness and the helpful tips. New subscriber right here

[@Traceym88]

First of all, best intro song ever!! I can tell I’m going to like this channel!!

[@JG-mt3rp]

Dudes you just solved a big thing for me. I'm creating my own problems with stretching my already very loose hip flexors.

[@lindapeck3459]

Great tips, and thanks so much for improved audio. I’m sharing with my trainer. My hips are really tight.

[@cassandrafrancais5358]

best physical therapists !! on the internet ! on the planet !!

[@joremsiie8418]

I started working in a gym fairly recently. Most of the time I’m at the front desk but ever since I started watching Jeff cavalier and these two wonderful people, I feel much more confident and really understand so much more about training in a healthy and injury free way to strengthen the body for decades to come. thanks guys, this video was awesome

[@TheLazyPinecone]

Check out Ben Patrick. He’s better than Jeff Cavalier who has used fake weights in videos before

[@Laura-hk4th]

Just in time for the Fall/Winter Season, so Thankful to have found Ya’s Vides @Bob & Brad ! Very Helpful & Motivating Thank You 😊

[@nub-cake]

These two make a good team!

[@sanamasroor469]

Happy world physiotherapy day bob and brad...you are best physios and help me alot in my plan of managememt...thank you for sharing your knowledge..😁

[@user-uc4pf2rt4j]

I appreciate your videos. Such great teachers!! Thanks so much for helping people with health information!

[@shannonwaltsak660]

You two are the best! I'm so happy I discovered your channel!!

[@BobandBrad]

So nice of you to say:)

[@ThatOneScienceGuy]

Super interesting. I was training for a 5k and later a 10k. I was always stretching my hip flexers because a runner friend of mine said I should. I developed really bad pain in my right hip flexor after all my running and and wondered why and now this may explain why.

[@pickleddickcarrot8112]

I really enjoy your videos and I am a fairly new subscriber. I appreciate how you both respect the body and are tough and gentle with it all at once. There is a lot of love in your stretches and exercise for the body. I enjoy that you don’t force things and you encourage the importance of each movement while educating your viewers in a comical way. My beautiful grandmother was a 6ft tall runway model and is now in her 70’s- she is about 5’9 now due to lack of knowledge and years of not exercising/stretching. She suffers from various back and hip issues and it all could have been fixed if she had simply stretched and worked out. I know times were different then but she encourages me to not be like her in that way. To educate myself and keep my own body strong. I have 3 autoimmune diseases and suffer a lot of pain due to them. I listened to her and got my body healthy. I stretch and exercise daily and eat clean. I educate myself on a daily basis on health and fitness. I’m 27 now and almost pain free. It’s taken me years to get to this point but here I am. The more I learn, the more amazed I become, the body needs the gentle but tough love that you two show and I genuinely enjoy the information and experiences you bring with each video. Thank you!!!

[@Cronos-ms3pw]

i hope the quote in the beginning some day says "if you shake it more than twice, you're playing with it" - Unknown wiseman

[@BobandBrad]

lol

[@ajitesh764]

Great video duo..just out of curiosity, what are the stretches one can do everyday(with frequency) to avoid tight hip flexor or weak hip flexor in the first place?

[@rebekahlove6398]

♥️ U guys...thank y'all for all U do!

[@qigong1001]

Very clear. Thanks. Having trouble since doing some intense runs. Before I did all sorts of excess stretching...just made it worse. I made it a point to come back to this video as testimonial. My flexors were fine, I had more if a weakness issue based on these guys tests. So I stop excess stretching of the flexors. Improved in a day, Also the sleep position with pillow between legs improved everything another 50%. Just need some flexor strength training which AthleanX goes over. .

[@gameraltosteryy8418]

Now let’s just talk about the intro for a sec it’s actually really good

[@BobandBrad]

So kind of you to say:)

[@jtruther6200]

I love you guys! Keep up the good work! Sincerely Canada eh!

[@MrThatonebitch]

Bob! It’s a family show! Haha

[@Neocasko]

Well, that's how many families start. XD

[@slurpeexyza17]

Can't blame Bob, that was too good to pass up.

[@Laura-hk4th]

♥️

[@R0H1TPRASAD]

I love the ‘ WHY BOB WHY?!’

[@ahagha9911]

If you don't have tightness which exercise should you do

[@stefandusee]

Hi Bob, Brad, great video. I believe you make a small deduction error: When your straight leg is not coming down below the horizontal plane, it not necessarily means both hip-flexors and rectus femoris/sartorius aren't flexible enough. Only when bending the leg gives even less flexibility, then you know it's both muscle groups causing the stiffness, otherwise the only certainty is that the hip-flexors are the culprit, and improving those combined with new testing should point out whether the sartorius/rectus femoris need some stretching as well. Besides that, I love this test, I already use it a lot in my gymnastics classes to determine which muscles need attention to improve the splits. I wonder what your thoughts are regarding the actual effect of stretching: does it really lengthen the muscle, or only delay the neurological safety stop when applying stress. The latter theory gains more support lately I believe. However, if you are only interested in the end result, does it matter? if the latter theory where true, does that require more care in the stretching process or limit the maximum elongation? I really love watching your videos and already learned a lot from your advice.

[@infantryblack]

1:55 I come for the information and stay for Bobs humor. =0)

[@lerch400block]

Great information guys.

[@bodhanaflow6450]

Funny, smart, and helpful - If that doesn't spell sexy I don't know what does. This was great!

[@kathrynoconnor]

Thank you SO much for briefly addressing joint hypermobility (or, "looseness"). I have Hypermobile Ehlers-Danlos Syndrome (hEDS... formerly known as EDS Type 3) and immediately recognized the test you did with the thumb reaching the inside of your wrist... I think a video on the Beighton Score and the signs, risks, etc associated with hypermobility would be extremely useful for many viewers. I have always been known as the the girl who was circus-freak-flexible and I've had a long and varied history of joint dislocations, yet the widespread ignorance among doctors about joint hypermobility syndrome and hEDS resulted in me not receiving a diagnosis until I was 30 and nearly disabled from pain. Even after getting diagnosed (that thumb test in your video was one of the factors in my diagnosis!), moving to Houston to be near the "top" genetic connective tissue team in the country, and seeing PM&R docs twice weekly, my condition continued to deteriorate. It wasn't until I finally found a physical therapist willing to educate himself on my uniquely floppy body (... and a Rolfing practitioner...and a Pilates instructor who also happened to have hEDS but was treated properly at an early age in life... and spending a year becoming a CPT/ an expert on hEDS) that I started to see improvements. I think a video on hypermobility could be really eye opening for a lot of parents, doctors, and maybe even some achy-stretchy people out there. Please feel free to DM me with any questions!

[@L.Spencer]

They do have a few videos on hypermobility.

[@MsBorkbork]

Have you run into any paricularly good books or other resources on hypermobility? So far Ive just found that strength training with perfect form every time and ultra conscious of how I move keeps things manageable... moving perfectly all the time is pretty tough though, so. Just last year finally had a doctor say yup, that is WAY too much movement, and it's probably genetic. Fun times.

[@watermelonwishes4193]

I instantly thought of EDS, especially with the thumb-to-arm test. I don't have it but I've read up on it and watched some videos on here.

[@montage03]

Oh my gosh! I sleep like that all the time and have SUCH issues with my hip!!!

[@norapaley9168]

Excellent explanation for distinguishing origin of tightness: hip flexors or rectus/ sartorius!

[@dynatwenty]

Love your channel. Helpful and entertaining

[@quantummath]

Hey guys keep up the good work.

[@c.mcmahon494]

You guys are great! Thank you!

[@losusmil]

Informative and to the point.

[@byDsign]

Love you guys! ♥

[@wildflower5586]

thank you, much needed!

[@danp4725]

All you need in life these two guys and Jeff cavalier to remain healthy. Thank you gentlemen!!

[@hoomanrostami2715]

Thanks guys, very much!

[@juliekane7210]

How often should we perform these stretches? How many times a day

[@NickKarlin7010]

Just the video I needed, thanks

[@jamielawrence4749]

Any input about how to adjust in yoga which, in my experience, has a lot of hip flexor stretching built into it, but is considered (and I've seen) to be positive for the body? I am also wanting to increase strength and flexibility (as in being very limber overall for dance and fitness purposes) and classes all have you stretch the hip flexor, for example in back bends, etc. When I do these exercises you show, I know I am not tight, yet, in classes like the ones I mentioned above, I'm not necessarily considered "super flexible" or able to do all the moves. Could the issue be strength in accompanying muscles and not tightness in the hip flexor? Or something else? Any thoughts? I don't want to hurt myself. Much appreciated, love your channel!

[@karenellis9036]

ENJOY your presentations and learn a bunch!

[@bmetz3843]

Much better audio thank u

[@rachelyorath5376]

Brilliant both again lovely video

[@lb4660]

Thank you, you guys make me wish I could learn to be a PT.

[@celticfire64]

From an Auto Accident I developed TMJ, and the Tens Unit was a life saver. I still needed braces, but the Tens Unit was an immense pain stopper. And I've dance Ballet since the age of six. It was the Russian Method, it's the best method due it's low injury percentage. The exercise in the video is ideal.

[@lalylaly27]

I'm assuming, though, that if my goal is to do the splits both ways, then i can continue to push through?

[@melvinmurray8113]

Great show.

[@xnoelle25]

Love my dads. Happy Father's Day!

[@patriciabeckman8573]

I appreciate you guys.

[@jmr9735]

"Bob, BOB! It's a family show!" lol These two.

[@7viewerlogic670]

Great info!

[@songangel15]

I’d really like to see a video on increasing knee ROM and strength and on stretching the hamstrings. I have a bit of hyper extension in my knees but with limited range in flexion. Wanting to prevent arthritis and knee complications.

[@sarawhite92]

Thanks. Good as always

[@BobandBrad]

You're welcome Sara!

[@Lamyzone]

Ahahahahahahhahahahaha okay wait. The opening was AWESOME. LIKE REALLY. ALREADY LOVE THESE GUYS

[@JAnaya91]

You guys are great!

[@Redberryfarm888]

First watching this, I wasn't sure (needing two people, a special bed, etc...) ... but those last stretches - wow! (t-i-g-h-t-n-e-s-s!) Thank you!

[@eleazarsanchez8389]

Good video got to the point

[@mbrooks1070]

If after the test I am very loose but I do have snapping hip and chronic pain in my hip should I not stretch the flexor at all?

[@christinafox23]

What’s the best way to do the splits avoiding injury?

[@ChrisChanningChannel]

Hallo ... Great video by the way - very useful. I'm stopping that stretch :_)) But, what's going on with the other hip (of the leg pulled towards the chest), if in doing this movement there is discomfort or pain inside *that* leg's flexor? (((O)_(O))) !!

[@dianemcpherson2205]

Have had hip replacements both hips. Should I be doing these exercises.Hiip Flexors.

[@sarahnicole461]

I always wondered why stretching my hip flexor never felt like a normal stretch-- it always felt slightly numb and forced, but I just assumed it was a normal sensation. Thank you for making this video-- hopefully I can stop adding unnecessary pressure to my joints now!

[@ryanflynn386]

Yes this! I've always gotten weird tingling and not really anything 'muscular' happening with these stretches. Think I may have just been slamming against the end of my range for no reason.

[@DamiensWife52805]

Oweeee, getting Charlie 🏇's in back of thighs just thinking about doing these & watching you guys... is that nomal? 😥 OTBS, audio is back on par! yay

[@alexandrehr]

Thanks !

[@laurahiser8601]

Don’t worry about the complainers... they probably complain about most anything. Your very informative. Love you guys

[@jddrawz]

Title is stolen too. Word for word copy of Athlean X title

[@Scientists_dont_lie]

Your theme song is extremely catchy.

[@lisaeckman27]

What do you think of upper cervical adjustments?

[@BlueSky-lc4gx]

Thank u so much ,may i have a question??i do stretching and day after day i got better to do middle split but one day during stretches i feel pain in my hip flexors because i forced powerfully to get to the ground for splits ,,what could it be ??and my pain is continuing for three days till now..

[@ChocolateJewels]

OMG, you guys are great! Solid advice, thank you!

[@tonymcmahon_historybear]

This video stretched my patience!

[@happy4lol]

So I have pain in the hip flexor area when I lift the leg up and also hear a small snap. But I’m also loose. It’s muscles according to my physical therapist ( also confirmed by ultrasound). He told me to stretch the hipflexor. The question is: Should I keep stretching even tho I’m loose, or not?

[@archierufty915]

Bob making jokes!! I love it!!

[@trafalgarla]

I don't know where to ask this but can you guys do a video on ulnar impaction syndrome exercises and/or good braces for it if there are no exercises?

[@wmmarquez]

Very helpful

[@michael43216]

I've just discovered the channel and I'm enjoying the content. Thanks. Have a question, tho: I practice martial arts, train daily and get strenuous activity in the hip flexors area particularly when kicking; I'm also etremely flexible in the hips in all directions. As Bob mentioned it can get painful, but actually stretching the flexors for 30'' after every session didn't only help but eliminated all pain within a week, and that seems to have worked for me for the last 3 years. I've seen several videos on this issue but I'm still not convinced this could be bad for me in the long term, specifically because exceptions are not covered. Should I not stretch the flexors even tho it seems to help?

[@nobodyinparticular8370]

Interesting to see a martial artist's perspective. Thanks for your comment! Although I am neither the owner of the channel or a physical therapist, my take on your question is that every advice should be taken with a grain of salt. Your mileage may vary, sort of kinda deal. These guys are good at what they do, but everybody's body is somewhat different. An office employee's hips will be different from a martial artist who practices regularly. My guess (and it is exactly that. Just an educated guess =P) is for you to just do what has worked for you for the past three years, AND KEEP static STRETCHING AFTER your workouts. And if it hurts to do it, back off the activity and contact your doctor/ specialist.

[@user-ud6xw3js3r]

Been doing kickboxing for a while and have done front folds standing up and seated for 3 years, i went from not being able to touch my toes standing up to touching the floor with a flat palm and not being able to reach my toes seated to putting my hands past my feet. It was all fine but I was feeling some lower back pain at moments and it recently got worse. Stopped doing those and my pain completely went away, i never feel any kind of discomfort at all While for lateral stretches and side splits I've been doing great and those never gave me any problems, although my side split is not full yet, and I've practiced it for around 4 months

[@carlweatherspoon785]

As far as the really loose flexible people, some people have a condition called Ehlers Danlos Syndrome. Also known as EDS, there is a test that can be done the thumb to forearm is one, but another is for checking how loose the skin is.

[@Presmelb]

Where in Minnesota or Wisconsin are you guys based? I’d like an appointment and I’m in the area!

[@alejandrop.s.3942]

Should I stretch my hip flexors after a specific training where they were highly involved (L sit, etc) even if they are not very tight?

[@stephiecandy]

Should you still stretch them if you are trying to learn how to do the split?

[@danielstewart3507]

I have learned so much from watching your videos I have opened my own practice. I have no medical training whatsover. Thank you guys!

[@littlethuggie]

Contracting the glutes + posterior pelvic tilt while doing the stretch = inhibits and lengthens the hip flexors (i.e., iliopsoas).

[@saiyadzubair6064]

Is it possible that gastrocnemius is normal but soleus is very right and les flexible?

[@JBDazen]

These guys are hilarious. Physical therapists in slacks and ties

[@Jamie-js3qw]

I have a question for you guys....my right jaw, (I mean from my perspective, not looking at me but on my right) is lower than the left, slanting my face side-ways in photos and speaking. But my tail-bone is also lower than the left! My right shoulder and breast and slightly lower than the right. You have to be perceptive to see it but it is there. I have virtually no pain, just a little irritation now and then in my left leg (the sciatic nerve). Flattened lumbar on the right, 4-5 disc bulge. I'm in good shape though. What's the best exercise to ge rid of the drop, make the right side of my face even with the left and shoulder too? Is it the one where I put my arm against the wall in a sidewards posture standing and swing my right hips into the wall and back again?

[@kschindle1]

Reminds me of ballet when we were learning to do the splits.

[@brendamoore8201]

Is it safe to do these stretches with a knee replacement?

[@deezentner5417]

Ok so I’m tall, thin, very active riding 50 mile endurance rides on my horse and I’m almost 51 but within the last year I’ve noticed pain in my left hip flexor. Sometimes it sticks when I’m sitting and I can’t get my hip to straighten unless I have help standing up without using that leg at all. I was thinking maybe I just need to start stretching my hip flexor on that leg until I came across your video. I am a right side sleeper, sometimes I’m on my back but for the most part I can sleep all night long on my right side. With that being said, I’m going to try to use your pillow trick. About how long will I need to do this before I start seeing some type of results? And yes I can bend my thumb all the way back and almost touch my forearm however I’m only like that in my fingers, the rest of my body doesn’t bend so extreme like that. Like I can’t do a bridge up very well because my back does not bend backwards like that. And I cannot sit on my feet like some people can squat down and sit there. My ankles don’t bend far forward far enough over my feet to balance like that, and I’ll end up falling over backwards. I tried testing your theory on a bench with one knee up and the other one hanging but you don’t really specify whether or not we are supposed to pull the knee up as far as we can towards our body or just at a 50-60 degree angle like the demonstrator is doing, because yes my leg does drop below the table but it all depends on how far I pull my leg up towards my body. If I’m nearly touching my knee to my belly, then the leg does not hang past the table. But if I don’t bring my leg up that close to my body, then my knee will drop below the table. Yes I’m a pain, there’s always a technicality somewhere. Sorry for the long question.

[@dianetraynere9979]

Your videos help

[@positivevibes4957]

Should you only stretch the hips when you feel them being tight? Mines were really tight a month ago and then I watched your hip stretching video and have been doing those exercises ever sense. My hips aren’t tight anymore. I have degenerative disc disease. I also have decent flexibility

[@lauraduffy8647]

You guys are awesome, but I was wondering if you could alternate between using layman's terms for parts of the body as well as anatomical terms. That way we could understand a bit more as well as learn these terms. Thanks!

[@BobandBrad]

Great suggestion, we'll make a note of it. Thanks for watching!

[@jorgeaguinaga6817]

What's the difference between stretching before or after a warm-up

[@BjerntTheMagnificent]

BOB! BOB! ITS A FAMILY SHOW

[@lucasheterjag]

Best intro on youtube Love your content!

[@The9901234]

Q: I EXCELLED at strait leg off the bench, but TIGHT at bent leg off bench - BUT I can excel at the rectus femoris lying stretch . WHY ? this doesnt make sense per your video - any insights appreciated. thanks and PS WOW you guys are in great mobility ! Thanks for this !