#Couch Stretch Tutorial

If you've been stretching your hip flexors forever and they're STILL tight, it's because stretching alone doesn't fix the root issue. 😤 Tight hip flexors aren't just annoying; they're pulling your pelvis forward, shutting off your glutes, and dumping all that tension straight into your lower back. That's why your back hurts. That's why you feel stuck. 💀 You need mobility AND activation. Both. Not just one. 💪🏽 Try these movements, tell me how it feels afterward. I want to know if this finally clicks for you. ✨ #hipflexors #mobilitywork #backpainrelief #functionalfitness #LAallwomensgym

These hip mobility moves are designed to relieve tight hip flexors, build strength, and help you move better in your daily life. 💪 Focus on controlled movement and stay in a range that feels right for your body. Which one challenged you the most?

The front of your hips usually isn’t the problem. It’s the bill collector. Most people feel that pinch, ache, or stiffness right in the front and assume: “tight hip flexors” “need more stretching” “need to warm up better” But that area is usually just doing overtime. When your hips don’t rotate well… When you can’t load the back side of the joint… When your glutes and deep hip muscles aren’t pulling their weight… The front of the hip steps in to stabilize everything. Squats. Lunges. Sitting all day. Same pattern, different stress. So you stretch it. It feels better for 10 minutes. Then it’s right back. Because stretching doesn’t change how the joint behaves under load. What actually helps is teaching the hip how to: accept force rotate under control share work front to back and side to side Once the joint has options, it stops guarding. Less pinching. Less “tightness.” More confidence in movement. That’s why I don’t chase symptoms. I build capacity. When the hip learns how to do its job, the front side finally gets to chill. And everything else starts moving better because of it.

Tight hips? No problem 😮‍💨 Tight and/or weak hip flexors can be the leading cause in: - Lower Back Pain - Glute Inhibition - Knee Joint Pain/Discomfort - Poor Posture & Core Dysfunction - Tight Adductors With that being said, we are taking care of our hips and training our hip flexors to be strong and mobile STARTING NOW mkay 🤌 Try these 4 exercises and let me know what you think 🔥

You're not doing it wrong "I can only feel it in my quads" ≠ "I'm not stretching my hip flexors" Because... One of our quadriceps muscles (the rectus femoris) is a hip flexor. When it's talking to you in your Couch Stretch, you're doing exactly what you intended 😁👌 To release the entire hip flexor conplex: ☝️ Invest time in the traditional Couch Stretch position , with knee against wall, to release the rectus femoris (a quad muscle AND a hip flexor) ✌️ Invest time in the hip flexor bias Couch Stretch position, with knee ~1 foot away from the wall, to release iliacus and psoas (deep hip flexors) You need both to improve flexibility in the hip flexors AND for healthy knees. You're doing it right; now you have the complete version 💛

Psst, your hips and lower back don’t need more rest. They need movement, activation, and strengthening in different positions. The first things I think about when a client tells me they feel their lower back in every hinge movement OR they have chronic hip aches are.. - pelvic stability - deep core strength - breathing & bracing patterns - lumbar flexion & extension ability or lack of You don’t need to do all of these in one day but save this for later and try mixing them in before a workout or at home when you need a movement snack.

Comment the word “HIPS” to get a quick hip routine that’ll release your hips FOR GOOD ⬇️

If your hips always feel tight, stretching alone usually isn’t the fix. Most tight hips are actually a combo of: • short/tight hip flexors • underactive glutes • poor hip control This quick sequence opens what’s tight and activates what’s weak so your body can move the way it was designed to. Mobility + activation = real change.

if your hip flexors feel tight, your low back is usually paying for it when your hips stop working the way they should the low back starts compensating stretching the back doesn’t change that starting with the hips does this is a simple place to begin save this post and try it out on your next workout!

Stop Letting Your Low Back Cheat Your Hip Flexor Stretch ❌ One of the biggest mistakes we see all the time with the couch stretch is people thinking they’re opening up their hip flexors… when in reality, they’re just cranking into their lower back. If you’re: ➡️ Arching your spine ➡️ Letting your ribs flare up ➡️ Just “hanging out” passively You’re not actually getting the hip extension you think you are — you’re stealing it from lumbar extension. ✅ The Fix: • Squeeze your glute on the back leg • Tuck your hips under into a slight posterior pelvic tilt • On every exhale, pull the rib cage down Now you’re creating a better rib cage ↔️ pelvis stack, which allows you to: ✔️ Actually extend through the hip ✔️ Target the psoas + rectus femoris ✔️ Improve mobility that carries over to squats, running, and even hanging work (like we talked about recently) Remember: 👉 Mobility isn’t just about range — it’s about control in the right positions. Don’t let your low back do your hip flexor’s job.

Tight, poorly functioning hips can be a hidden reason behind low back pain and knee issues. Here are some of my favorite exercises to improve hip mobility and strength. 1️⃣ Banded hip internal rotation- I use a band to contract and relax the muscle so I can sink deeper into internal rotation with each rep. 2️⃣ Cossack squats- these help build strength in the hips while improving mobility and control. 3️⃣ Hip flexor raises with rotation- don’t forget to train your hip flexors Try these out and let me know what you think.

Your hips and your lower back aren’t the same — and they shouldn’t move the same 👀 • Hips = mobility & power • Lower back = stability & support When hips don’t move well, the lower back overworks… hello pain. Train the difference, move better, feel stronger. 💪 #movebetter #hipmobility #lowerbackhealth #trainsmart #functionaltraining