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Foam Rolling for Tight Hips

Many people have tight quads and hips from sitting all day or sleeping on our side with our hips flexed. Foam rolling can help to release tightness and create better hip extension and mobility.

How to Foam Roll your Quads

One of the muscles people don’t realize they can foam roll is their quad. Here’s how to do it:

  1. 1. Lay your foam roller down and put it under you.
  2. 2. Use your elbows to give you some arm support. If you have a little bit of arm support of your elbows
  3. 3. Roll back and forth over your quads
  4. 4. You can also change your angle, lean to one side or do one leg at a time.
  5. 5. A lot of people are tight on the outside of their quads. So then you can go down toward the end of the roller to reach the outside of your quad.

Stretch your Hip Flexors

Here’s how you can stretch one of your hip flexor muscles, your psoas:

  1. 1. Put the foam roller underneath you and rest it under your pelvis.
  2. 2. Bring both knees up toward your chest first, so you protect your back. You don’t want your back to be arched with this exercise.
  3. 3. Hold one knee in toward your chest and let the other leg fall out straight. If you’re tight in your psoas, your foot might not reach the ground – make sure you don’t overextend your back to try to get the foot down. Make sure you’re protecting your back by keeping your knee drawn toward you.
  4. 4. If the outside of your leg is tight, you might see that your leg draws outward a little bit. Just try to keep that leg guided more toward the midline.
  5. 5. When you come out of your stretch, bring both legs in toward your chest and let the foam roller come out from underneath you so that you don’t strain your back getting up.

Tight hips? Physical therapy supports foam rolling exercises to help you to release tight muscles in your hips. To discuss your symptoms with one of our physical therapists, click here to schedule your complimentary phone consultation.

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