Tight hip flexors can also impact digestive health due to their proximity to the pelvic region.
On the positive side,regular stretchingcan loosen up these muscles and keep them functioning optimally.
In some cases, these issues are due to an underlying problem, such as tight hip flexors.
The psoas muscle is traversed by several lumbar nerves and blood vessels, notesInSync Physiotherapy.
Tightness in the psoas can also put pressure on the internal organs, decreasing the space between them.
These factors can trigger or worsen constipation, menstrual cramps, and sexual problems.
The relationship between tight hip flexors and poor digestion goes both ways, according toAletha Health.
What’s more,tightness in the psoascan contribute to irritable bowel syndrome and acid reflux.
Clinical evidence supports these findings.
About 75% of patients remained symptom-free, and 18% experienced significant improvements after just five massage sessions.
Scientists conducted the study on children, but previous research reported similar findings in adult patients.
For starters, commit to regular stretching or tryfoam rolling, postural exercises, or massage therapy.
TheInternational Sports Sciences Association(ISSA) recommends using a foam roller to loosen up these muscles.
Roll up and down with a slow, controlled motion, and then repeat on the opposite side.
Focus on the areas that feel the most pressure.
Alternatively, use a longer foam roller to massage both hips at once.
The ISSA also recommends thepigeon pose, a yoga posture that opens the hips and stretches the psoas.
You may also try thebutterfly stretch, a seated yoga pose that boosts hip mobility.
To strengthen the hip flexors, add glute bridges, mountain climbers, and single-leg squats to your workouts.
TheCooper Institutesuggests using a medicine ball to loosen up the hip flexors.
Simply place it under your hips and then roll over it from a plank position.
After that, get on your knees and bend the right leg to 90 degrees.
Push the left hip and thigh forward while squeezing the glutes.
Lift your right arm without moving the hips.
Maintain the contraction for at least 10 seconds, relax, and start all over.
Repeat a few more times and then switch sides.
