Heal Trauma and Free Your Hip Flexors Exercises and Stretches for Pain Relief
Living with pain…it’s a real pain in the…Well in this case—hips. Whether you’re experiencing physical trauma or carrying emotional wounds that manifest through your body, working on your hip flexors can set you up for overall well-being and level up your game of life. Let’s explore together how exercises and stretches can help ease the discomfort of painful hip flexors and how gently working with your body, can set you on the path to healing and thriving. So, grab your yoga mat, or fluffy towel and let’s start on this journey to pain relief and freedom.
Techniques for managing your Emotional Well-Being:
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Understanding Trauma and Painful Hip Flexors
The Link Between Trauma and Physical Tension
Trauma comes in all forms and degrees, ranging from physical injuries to deep emotional wounds that linger throughout our lives. Whether it’s a car accident, a fall, or a traumatic event from childhood, the somatic effects of these traumas can manifest in various ways, including tensions, tightness, fascial restrictions and yep- painful hips.
When we go through a traumatic experience, such as physical, emotional or psychological distress, our bodies tend to respond by contracting and tensing up, as if anticipating further harm. Even if we only imagine the possibility of harm, we continue to hold onto the stress that comes with the fear of its impact on us.
The hip flexors, a group of muscles located at the front of the hip joint, are particularly prone to tightening in response to stress and trauma, causing discomfort, stiffness and painful inflammation.
The Role of Hip Flexors
The hip flexors play a crucial role in everyday movements like walking, sitting, standing, bending and well, basically any other movement the human body needs to do. When the hip flexors are tight or injured, it can cause pain, discomfort, stiffness, and limited range of motion. This can disrupt the balance of the entire body.
Trauma, stress, and prolonged periods of sitting can all contribute to tight hip flexors and hip pain.
Recognising the Signs of Tight Hip Flexors
How do you know if your hip flexors are tight? Well, if you find yourself experiencing pain or discomfort in the front of your hips, lower back, or thighs, chances are your hip flexors could use some Tender Loving…Stretches. Other signs of restricted hip flexors may include difficulty standing up straight, limited range of motion in the lower back and hips, and discomfort when walking, running, or sitting for extended periods. You may also find extremely tender areas when massaging your back, hips and thighs.
How Emotions Impact the Hip Flexors:
When we feel emotions, our body processes them along with our mind. We cannot feel emotional responses without also experiencing them through our bodies. That's why it's often said that a connection between mind, body, and heart is essential for overall well-being.
Techniques for Anxiety Management
Here’s how emotional trauma may afflict and restrict the hip flexors
· Stress Response: The body’s sympathetic stress response, also known as the ‘flight, fight, freeze, and fawn’ response, is activated during emotional trauma and a cascade of stress hormones is released. It is this hormonal and body response that causes the deep hip muscles, known as the iliopsoas muscles to contract and tighten.
· Emotional Storage: The body-mind theorists purport that hips can act as a storage vessel for emotions, whereby unprocessed stress and emotional trauma impact somatic well-being by being ‘stored’ in muscles, ligaments, nerves and fascia with the hip flexors bearing the brunt of this load.
To address the tightness in the hip flexors that may be related to emotional trauma, a holistic approach may need to be implemented, such as Hip-Opening Exercises, Mind-Body Practices (like yoga, meditation and somatic experiencing), Therapeutic Journaling and Professional Counselling support that specialises in trauma-based blockages.
Benefits of Exercises and Stretches for Hip Flexors
Improving Flexibility and Range of Motion
Integrating specific stretches and exercises into your daily routine can be the solution your tight hip flexors need to release the constriction and improve your range of motion (RMO). It is important to be consistent in this process. Gradually working on targeted exercises to enhance your RMO can help improve circulation, eliminate waste and scar tissue in the muscles and fascia, and reduce tightness and constrictions.
Some additional benefits may include:
· Reduced Discomfort
· Enhanced Posture
· Injury Prevention
· Increased Blood Circulation
· Improved Balance and Coordination
· Improved Mood with Less Pain
Healing Exercises and Stretches for Hip Flexors
(Medical Disclaimer: whenever starting any new physical regime always seek the guidance and approval of your general physician first)
Hip Flexor Stretch
Let’s start with an easy hip flexor stretch to release tension and improve flexibility in the front of your hips:
· Kneel on the ground with one knee bent at a 90-degree angle in front of you and the other knee on the floor behind you.
· Press your hips forward slightly until you feel a stretch in the front of your hip.
· Hold the stretch for 20-30 seconds, then switch sides and repeat.
Supine Hip Flexor Stretch
This supine stretch targets both hips at once:
· Lie on your back with your knees bent and feet flat on the floor.
· Bring one knee towards your chest and hold it with both hands.
· Slowly straighten your leg and lower it towards the ground until you feel a stretch in the front of your hip.
· Hold for 20-30 seconds, then switch legs and repeat.
Pigeon Pose
Pigeon pose is great for releasing tension not only in the hips but glutes as well:
• Start in a high plank position and bring one knee forward towards your hands.
• Lower your back knee to the ground and slide your front foot towards the opposite hip.
• Keep your hips square and gently lower your chest towards your front knee until you feel a stretch in the hip and glutes.
• Hold for 20-30 seconds, then switch sides and repeat.
Strengthening Exercises for Hip Stability
Bridge Pose
Bridge pose is a great exercise for strengthening the glutes and stabilising the hips:
· Lie on your back with your knees bent and feet flat on the floor.
· Press into your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
· Hold for a few seconds, then lower back down with control.
· Repeat for 10-15 reps, focusing on engaging your glutes throughout the movement.
Clamshells
Clamshells are effective for targeting the Gluteus Medius and improving hip stability:
· Lie on your side with your knees bent and feet together.
· Keeping your feet together, open the top of your knee as far as tolerable, without rotating your pelvis.
· Hold for a few seconds, then return to the starting position.
· Repeat for 10-15 reps on each side.
You may also like to read...Gain Emotional Freedom by Tapping Yourself into Wellness. The Incredible Benefits of EFT
Additional Tips for Maximising Hip Pain Relief
Incorporate Movement into Your Daily Life
Prolonged sitting and hip pain tend to accompany one another, do yourself and your hips a favour, get up and stretch and take a quick walk, even if it's for a few minutes every hour. While you’re at it, give your body a bit of a shake and get the circulation moving around your amazing body.
Practice Mindful Breathing and Relaxation Techniques
Stress and tension can contribute to tightening the hip flexors. Practising deep breathing exercises, meditation and gentle body movements such as yoga, can aid in the release of overall tension and promote a relaxed body and mind; your hips will come to the party and learn to chill out too.
Listen to Your Body and Seek Professional Help as Needed
Finally, learn to listen to your body, it usually has quite a bit to say. Pay attention to the signals it’s sending you, such as ‘Hey that’s causing me discomfort and pain’, and become familiar with the activities that help ease the tension and pain. And learn to know when it’s time to seek professional help from a physical therapist or healthcare provider who can do a full assessment and recommend appropriate treatment.
Find Relief and Reclaim Your Mobility
Transform your home into a therapeutic haven with these techniques that are not only fun but also effective!
Final Thoughts
Trauma and hip pain can be challenging to navigate, but with the right exercises, stretches, and self-care practices, you can find relief and reclaim your mobility. Incorporate these exercises into your routine, listen to your body, and be patient with yourself as you embark on the healing journey to unwind the damage.
Your hips will thank you for it!
Happy Flexing 😊
Starlah Rose
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