We tend to think of exercise and stretching as two distinctly different activities. And for most of us, workout time takes priority over time spent stretching. If this describes you, there’s a way to incorporate flexibility into your workout. In the video below, I’ll show you some weighted stretches for tight hips. As you work your quads, glutes, and hamstrings, you’ll also work on the flexibility of these muscles.
You can apply this concept to many other muscle groups, but hip flexion and extension are a key component of posture and function. And while people more commonly complain of tight hip extensors (hamstrings and glutes), they may need to focus more on stretching their hip flexors (iliopsoas and rectus femoris).
What to Watch For
Make sure you’re stretching the muscles that are truly tight. For example, many people think they have tight hamstrings. Instead, tight hip flexors are pulling the top of their pelvis forward and putting tension on the hamstrings. In this case, it’s really the hip flexors that deserve more attention.
Don’t work on increasing your flexibility if you have full range of motion. Overstretching can put you at risk for injury because of decreased stability at your joints. Instead, focus on being strong throughout your arc of movement. Most of us are weaker at the end ranges of motion – e.g. the lower half of a bicep curl, the end range of a chest fly, or the deepest portion of a lunge or squat.
Be aware that tightness in one joint can limit your range of motion in another. Occasionally, the depth of your squats and lunges may be limited by foot, ankle, and knee tightness, not tightness at the hips. You might need to stretch at those joints to get full range in your functional movements.
Why This Might Work for You
There are two compelling reasons to try this approach:
- If you have good intentions, but never set aside time to stretch. If you always plan to stretch and never follow through, try sneaking it into your workout this way.
- If you tend to decrease your range of motion with effort. Whether you’re using machines, free weights, or just body weight, you may notice that you shorten the arc of movement as you fatigue. A conscious effort to fully move through your full range can make you stronger and more flexible.
Moving Forward
Try these weighted stretches for tight hips and then explore other ways to increase your flexibility during your workouts. I find that these slow movements are best done as intervals between faster paced work that keeps elevates your heartrate.
Stay fit!
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