Climbing Stairs to Untighten Hip Flexors

Tight hip flexors are prone to injury with rapid movement. Making these muscles more flexible helps prevent injury and increases the longevity and productivity of your workout. Stair climbing yields several health benefits, but it isn't ideal for stretching the hip flexors. Identification

Hip flexors are a group of muscles that work collectively to bend your knees and your back at the waist. These muscles include, but are not limited to, the ilicus and psoas muscles. These two main muscles run down the lower back to the quadriceps. Hip flexor injuries occur when the muscles are not flexible enough to handle quick movements such as sprinting or jumping or from muscle overload. Hip flexor injuries are graded one through three with three being a complete tear or detachment.


Benefits

Stair climbing is considered an aerobic exercise since it works out several major muscle groups at once and increases the heart rate. The American Heart Association recommends climbing stairs as a way to burn extra calories, while experts at the MayoClinic recommend exercises such as climbing stairs to slow the rate of bone loss. Stair climbing involves the quadriceps and gluteus muscles. Using your own weight as a natural form of resistance in this exercise causes muscle hypertrophy, resulting in better muscle definition and increased muscle mass over time.

Function

Increase your hip flexors' flexibility and pliability by stretching. Stair climbing isn’t a good form of stretching as it immediately begins to work your muscles. However, if you’re using stair climbing as your workout, the American Council on Exercise recommends stretching afterwards to prevent muscle tightening and shortening, which makes the muscles more prone to injury. Improve your flexibility by performing the hip flexor stretch. Kneel down on your right knee, keeping your left knee in front and bent. Put your left hand on your left knee and your right hand on your right hip to increase stability. Straighten your back, then lean forward and focus your weight onto your left leg. Continue to slowly lean forward until you feel your right thigh stretch. Hold this position for 30 seconds, and then switch legs. Minimize discomfort by using a knee pad, yoga pad or folded linen under your knee during this stretch.

Considerations

Use your staircase to stretch your hip flexors. Stand at the bottom of your staircase and lift your left foot up a step or two, keeping your right foot planted firmly on the ground. Place your left hand on your left knee and your right hand on your right hip and slightly lean forward until you feel your muscle stretch. Hold this position for 30 seconds before switching to the other side. If you’re climbing stairs and you feel a sharp pain in your upper thigh or hip, do not continue your workout. Sudden pain, muscle spasm or muscle weakness are all signs of hip flexor injury. Icing the hip flexors helps relieve pain and reduce inflammation. Severe pain is a sign of a more extensive tear. If you're in excruciating pain, see a medical professional immediately.

Thats good info

Another crucial post I needed to read, thank you!

for me

I have suck tight hips, drives me nuts...I'm always looking for new ideas. Stairs seem to tighten them more but such a great exercise!


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I use the stairs whenever I see some even at hotels

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Originally Posted by 6p6

I have suck tight hips, drives me nuts...I'm always looking for new ideas. Stairs seem to tighten them more but such a great exercise!


Sent from my iPhone using Tapatalk

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warmup first 6 then rumble roll or foam roll them. then once you are done with that stretch them. do this before and after every training session and they will loosen up, trust me

Quote:

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Originally Posted by 6p6

I have suck tight hips, drives me nuts...I'm always looking for new ideas. Stairs seem to tighten them more but such a great exercise!


Sent from my iPhone using Tapatalk

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TRy this stretch as it really stretches the flexors.

Considerations

Use your staircase to stretch your hip flexors. Stand at the bottom of your staircase and lift your left foot up a step or two, keeping your right foot planted firmly on the ground. Place your left hand on your left knee and your right hand on your right hip and slightly lean forward until you feel your muscle stretch. Hold this position for 30 seconds before switching to the other side. If you’re climbing stairs and you feel a sharp pain in your upper thigh or hip, do not continue your workout. Sudden pain, muscle spasm or muscle weakness are all signs of hip flexor injury. Icing the hip flexors helps relieve pain and reduce inflammation. Severe pain is a sign of a more extensive tear. If you're in excruciating pain, see a medical professional immediately.

Now the Psoas muscle is the main core of these flexors. Located deep within so it is hard to roll and even can be dangerous if you do from the front because of the abdominal organs. I had trigger points in my Psoas which caused all that referred pain going down. those points have to be worked out and I fortunately have a awesome Trigger point therapist. See if you can find one who really knows what they are doing. AS for stairs, I love them, but still can do them a lot

I do that Guns, probably not as religiously as I should but time constraints and life get in the way. I have a little more "gym" time on my hands as I'm away on business so trying to be more diligent! Thx!

does the escalator count ?? lol