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Knowing hip flexor release and lengthening techniques can reduce hip pain, lower back pain, etc., and improve fitness performance.

Hip Flexor: Release and Lengthening 

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Brookbush Institute

I have almost completed my CPT certification and am half-way through the Human Movement certification to inform my massage practice. The different modalities of reading, watching audiovisual materials, and attending live or recorded webinars have been important to my learning style and for review.

Brookbush Institute has the most detailed, specific and effective tools for online learning for movement and/or bodywork professionals. I love the combination of the videos as well as the text available online.

I recently completed the CPT course. It was demanding yet practical. I would highly recommend it for anyone wanting an education about human movement.

I have my personal trainer certificate through here and am almost finished my human movement specialist certification. Overall, the education that Brookbush has packaged together for clinicians and trainers is invaluable. I am a physio assistant so coming from more of a rehab background I appreciate that this education has been beneficial both as a trainer and in a rehab setting. I love that I have been able to do all learning at my own pace and able to work around my schedule. Thank you for setting up this platform! Highly recommend :)

I have been a massage therapist for 10 yrs and I feel like all the “pieces” I’ve learned throughout the yrs have been put into place and can see the full picture. I am also a member to tons of great content since I love to learn! I plan to get my CPT through them as well.

I have been following Brent Brookbush for nearly a decade- back when I was a personal Trainer and now as a Physical Therapist. BBI is an incredible resource for any movement nerds and corrective exercise specialists! The information is thorough with multiple real world applications. I am looking forward to an in-person Manual Therapist course the second they do one a little bit closer to Virginia ;)

I have taken both the Human Movement Specialist and Certified Personal Trainer certificate programs and have found the value in understanding the how and ways the body moves and functions and from evidence, non-biased, outcome, conceptual, theoretical, and practical approach to helping my clients/patients look better, feel better, and move better.

Over the last years I've returned time and again to Brookbush Institute for stellar coursework as I've worked toward a Human Movement Specialist certification. (I'm currently ACE CPT, and in training with Anatomy Trains for Structural Integration Manual Therapy.) Every Brookbush Institute module is fantastic and each one includes detailed informational videos, written descriptions of how to-do, and, more importantly, why to-do!

I am a 70 yr old chiropractor and no other healthcare provider was able to come up with an exercise protocol particular to my structural and balances and muscle deficits and keep me in the game. And as for continuing education on human skeletal movement, the website is phenomenal full of great exercises for particular mechanical dysfunction.

The H.M.S. is the most valuable certificate I have earned and was a fraction of the the cost of my others. Define the best bang for your buck!

Brookbush is the most efficient Personal Training Certification I have ever come across. All the lessons are well thought out and very straight to the point.

I am getting my Master's degree in Kinesiology, and I would like to say that I have benefited greatly from the rich, comprehensive, well-documented scientific content of Brookbush Institute that links theory to practical applications. Proudly I've got my CPT certificate, and I am on my way to get my HMS certificate.

Having courses count towards different certifications makes it so users can transition seamlessly from one certification to another. In my case, going from earning the BI CPT to earning the BI HMS was an easy decision and I am proud to have earned both certifications. I have also had the pleasure of going to a Live HMS workshop that was well taught by Instructor Boettcher and that was excellent to see how the methods and techniques are implemented.



I have been a member of BBI for years and every course I have taken has been incredibly informative. I learn more from these courses than I do at local CEU courses for my PTA license. I also earned my CPT and HMS certifications through the platform. It was so convenient and the content was top notch! Forever member.

We learn principles in academia, we learn cool new modalities via whatever specialty certification, but BBI really concentrates on the nuances of passive treatment and they do a fantastic job. The format in which BBI instructs soft tissue specialists (DPTs, Chiros, ATs) like myself feels like almost like an apprenticeship. You get a thoroughly detailed explanation of the “why’s”, and a visual comprehension of how to apply. Personally, I believe application is where the good and the great are distinguished.

Brookbush has been incredibly helpful since I was in massage school and now as I’m in my career! I run my own practice and it gives me the resources I need to not only improve what I already know, but also help me navigate better, more efficient ways of treatment.

Totally loving the convenience and affordability of this program with my crazy lifestyle! I feel like I am getting a quality education without a massive cost! My favorite part is the videos I can watch in the courses. I learn so much better that way. Once I really spent more time on the site, I figured out how to maneuver around a lot better! I enjoy the sense of humor, as well as the easy explanation, and short tests. And if I am really tired, I can have the computer read me the lessons. 😁

Challenging concepts are explained in very understandable terms without dumbing down the material, and I find this program to be superior in quality to other personal training programs.

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Human Movement Specialist

Certified Personal Trainer

This course describes hip flexor release and lengthening, commonly referred to as hip flexor foam rolling, hip flexor release with ball, hip flexor stretching, and hip flexor mobility techniques. Although terms like tight muscle, muscle tightness, tight hips, and tight hip flexors are commonly used, it may be more accurate to label these muscles as prone to over-activity (e.g. hypertonic, phasic). Performing hip flexor release and lengthening techniques to increase mobility prior to activation, integration, and strengthening techniques may significantly enhance rehabilitation and performance programs. In practice, the release of the tensor fascia latae (TFL), vastus lateralis, rectus femoris, and adductors, mobilizing the hip joint, and integrating a kneeling hip flexor stretch, active hip flexor stretch, and/or standing adductor stretch, is likely to improve hip mobility and improve the effectiveness of exercises like gluteus medius clams, glute bridges, deadlift touchdowns, etc. Hip flexor over-activity has been correlated with altered lower extremity alignment, an anterior pelvic tilt, lower crossed syndrome, loss of hip flexor strength, loss of hip extensor strength, low back pain, groin pain, hip pain, knee pain, an increased risk of future injury, and a loss of sports performance. Sports medicine professionals (personal trainers, fitness instructors, physical therapists, massage therapists, chiropractors, occupational therapists, athletic trainers, etc.) should add these exercises to their repertoire to improve the outcomes of their integrated exercise programs and therapeutic (rehabilitation) interventions.

Following release techniques, but before lengthening techniques, it may be beneficial to perform 

Self-administered Joint mobilization Techniques: Lower Body

Dr. Brent Brookbush demonstrating a kneeling hip flexor lengthening technique to target the TFL, psoa, iliacus, and rectus femoris

Course Description: Hip Flexor Release and Lengthening 

Lumbo Pelvic Hip Complex Dysfunction (LPHCD)

, Sacroiliac Joint Dysfunction (LSD), and 

For a complete review of origin, insertion, innervation, action, integrated function, 

, motor behavior, subsystem involvement, and trigger points, please check out the Functional Anatomy & Human Movement Science of the:

 may also contribute to hip flexion and/or restrict extension; however, release and lengthening of these muscles are discussed in a separate article - 

Hip Internal Rotators: Release and Lengthening.

Potential muscles contributing to hip pain and dysfunction

Note on Integrated Functional Anatomy of Tight Hip Flexors & The IT Band

An anterior pelvic tilt, a common dysfunction, during an overhead squat assessment

Signs of Overactivity and Adaptive Shortening of the Hip Flexor Muscle Group

Optimizing Motion to Prevent Hip Pain

Introduction to Hip Flexor Release & Lengthening

Several texts have noted the propensity of the muscles addressed in this article to become over-active and short (1-6). Further, many of these texts recommend techniques similar to those described in this article. Recently, more research has been done to investigate the relative activity of muscles as it relates to movement impairment, and although the research is scarce, there is a growing body of evidence correlating increased hip flexor activity and an increase in the lumbar lordosis (anterior pelvic tilt) (6-8).

Although studies specific to hip flexor release and an increase in hip extension (reduction in anterior pelvic tilt) were not located, 3 studies have used "quadriceps rolling" as a means for examining the effects of self-administered release on post-workout muscle soreness and recovery between intense bouts of exercise (9-11). The studies showed participants perceived a decrease in muscle soreness and better performance and recovery in subsequent bouts of intense exercise when foam rolling was done immediately after training. Although "quadriceps" does not denote the release of specific hip flexors, it is likely that we may assume the rectus femoris was affected in these 3 studies. Two studies have shown an increase in range of motion (

 and calf) without a decrease in force production post self-administered release (11 - 13), and several studies have shown release and stretching (

 and calf) is more effective for increasing ROM than either technique alone (14 - 16).

The rectus femoris muscle running from the anterior inferior iliac spine to the patella

Research Corner: Hip Flexor Release

Psoas and Iliacus: Self-administered release techniques are not recommended.

Tensor Fascia Latae (TFL) Release: Static Only

Vastus Lateralis Release: Static --> Dynamic

Rectus Femoris Release: Static --> Dynamic

Kneeling Hip Flexor Stretch: Static --> Active --> Dynamic

Manual Stretch for TFL: Thomas Test Stretch for Hip Flexors

Dr. Brent Brookbush demonstrating release of the TFL (and vastus lateralis)

Techniques & Progressions for Hip Flexor Release and Stretching

Psoas & Iliacus - The Brookbush Institute does not advocate self-administered release techniques for the psoas & iliacus. The location of these muscles deep to the abdominal wall, small and large intestine, appendix, ureters, and proximity to the femoral nerve, common iliac artery, and abdominal aorta result in any self-administered technique potentially applying compression and abrasive forces to these structures. Note, 

 performing a self-administered psoas release once; we have attempted various techniques and had no immediate symptoms that would be indicative of tissue damage. 

 including these techniques in a corrective exercise or home exercise program that may result in these techniques being done several times per week (or day), over the course of weeks, months, or years. We do not know what compressing and abrading these internal structures will do with repeated bouts, long-term.

Hip Flexor Muscle Release Techniques

Tensor Fascia Latae (TFL) Self-administered Static Release

Tensor Fascia Latae

Gluteus Minimus Self-administered Static Release

Gluteus Minimus

Vastus Lateralis Self-administered Static Release

Vastus Lateralis Self-administered Dynamic Release

Rectus Femoris Self-administered Static Release (plus Vastus Intermedius and Articlaris Genu)

Rectus Femoris Self-administered Active Release (plus Vastus Intermedius & Articlaris Genu)

Vastus Lateralis

Stretching Techniques

Kneeling Hip Flexor Self-administered Static Stretch

Active Hip Flexor Stretch

Dynamic Hip Flexor Stretch (Upright Lunge Series)

Manual Hip Flexor Stretch/Thomas Test Position (Pectineus and Adductor Stretch)

Hip Flexors

Perform each technique with accuracy (ex. hold until release for static techniques, 10-15 repetitions for active techniques at a 2:2:2 count, etc.). Progress the flexibility routine as trigger points are reduced, techniques are mastered, and optimal flexibility is attained (generally over the course of weeks). This can be accomplished by adding additional release techniques, and/or replacing static stretches with active and eventually dynamic stretches.

Activate and Integrate Under-active Structures specifically - 

Dr. Brent Brookbush demonstrating a TFL and gluteus minimus release technique

Sample Hip Mobility Program and Progressions

Phillip Page, Clare Frank, Robert Lardner, 

Assessment and Treatment of Muscle Imbalance: The Janda Approach

NASM Essentials of Corrective Exercise Training

Diagnoses and Treatment of Movement Impairment Syndromes,

Tateuchi, H., Taniguchi, M., Mori, N., Ichihashi, N. Balance of hip and trunk muscle activity is associated with increased anterior pelvic tilt during prone hip extension (2013) 

Journal of Electromyography and Kinesiology

Oh JS, Cynn HS, Won JH, Kwon OY, Yi CH. Effects of performing an abdominal drawing-in maneuver during prone hip extension exercises on hip and back extensor muscle activity and amount of anterior pelvic tilt. J Orthop Sports Phys Ther. 2007 Jun;37(6):320-4

Levine D, Whittle MW. The effects of pelvic movement on lumbar lordosis in the standing position. J Orthop Sports Phys Ther. 1996 Sep;24(3):130-5.

Healey, K.C., Hatfield, D.L., Blanpied, P., Dorfman, L.R., and Riebe, D. (2014). The effects of myofascial release with foam rolling on performance. Journal of Strength and Conditioning Research. 28(1). 61–68

Pearcy, G.E.P., Bradbury-Squires, D.J., Kawamoto, J., Drinkwater, E.J., Behm, D.G., Button, D.C. (2015) Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Journal of Athletic Training. 50(1): 5-13

Macdonald, G.Z., Button, D.C., Drinkwater, E.J., Behm, D.G. (2014) Foam rolling as a recovery tool after an intense bout of physical activity. 

Sullivan, K.M., Silvey, D.B.J., Button, D.C., Behm, D.G. (2013). Roller-massager application to the hamstrings increases sit-and-reach range of motion within five to ten seconds without performance impairments. 

International Journal of Sports Physical Therapy

Halperin, I., Aboodarda, S.J., Button, D.C., Andersen, L.L., Behm, D.G. (2014). Roller massager improves range of motion of plantar flexor muscles without subsequent decreases in force parameters. 

The International Journal of Sports Physical Therapy. 9(1):

Mohr, A. R., Long, B. C., & Goad, C. L. (forthcoming 2014). Foam Rolling and Static Stretching on Passive Hip Flexion Range of Motion. 

Skarabot, J., Beardsley, B., Stim, I. (2015). Comparing the effects of self-myofascial release with static stretching on ankle range of motion in adolescent athletes. 

International Journal of Sports Phyiscal Therapy.

Renan-Ordine, R., Alburquerque-Sedin, F., De Souza, E.P.R., Cleland, J.A., Fernandez-De-La-Penas, C. (2011) Effectiveness of myofascial trigger point manual therapy combined with a self-stretching protocol for the management of plantar heel pain: A randomized controlled trial. Journal of Orthopaedic & Sports Medicine

Bibliography

Questions, comments, and criticisms are welcomed and encouraged

Hip Flexor: Release and Lengthening

Related Courses:

Course Description: Hip Flexor Release and Lengthening

Introduction to Hip Flexor Release & Lengthening
3 Sub Sections

Research Corner: Hip Flexor Release

Techniques & Progressions for Hip Flexor Release and Stretching

Hip Flexor Muscle Release Techniques

Tensor Fascia Latae
1 Sub Section

Gluteus Minimus
1 Sub Section

Vastus Lateralis
4 Sub Sections

Stretching Techniques

Hip Flexors
4 Sub Sections

Sample Hip Mobility Program and Progressions

Bibliography

Related Courses:

Comments

Guest

Hip Flexor: Release and Lengthening

Related Courses:

Course Description: Hip Flexor Release and Lengthening

Introduction to Hip Flexor Release & Lengthening3 Sub Sections

Research Corner: Hip Flexor Release

Techniques & Progressions for Hip Flexor Release and Stretching

Hip Flexor Muscle Release Techniques

Tensor Fascia Latae1 Sub Section

Gluteus Minimus1 Sub Section

Vastus Lateralis4 Sub Sections

Stretching Techniques

Hip Flexors4 Sub Sections

Sample Hip Mobility Program and Progressions

Bibliography

Related Courses:

Comments

Guest

Introduction to Hip Flexor Release & Lengthening
3 Sub Sections

Tensor Fascia Latae
1 Sub Section

Gluteus Minimus
1 Sub Section

Vastus Lateralis
4 Sub Sections

Hip Flexors
4 Sub Sections