What I have come to appreciate is that a 'tight' or 'short' hip flexor can actually be a 'weak' or 'inhibited' hip flexor. Therefore if stretching your hip flexors is not helping, then try working them instead. Once you feel these leg lifts becoming easy, and can complete 20-30 reps then feel free to move on to [[Hip Flexor Strengthening|strengthening your hip flexors]]. ## Lying Leg Lifts <iframe width="390" height="230" src="https://www.youtube.com/embed/UG4tdlmO3ts" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lie on your back with one leg bent and one leg straight. 2. Lift the straight leg up in the air so that it is level with the thigh of the bent leg. 3. Slowly lower without releasing all the way down then raise back up again. 4. Raise for a count of 2 and lower for a count of 2. 5. Do not let the lower back overarch. 6. Maintain a braced core. 7. Repeat 10 times on both sides. ## Lying Leg Lifts With Sciatic Nerve Mobilisation This is an exercise intended to mobilise the sciatic nerve as well as activate the hip flexors. If hamstrings feel 'tight' then this can sometimes be due to the sciatic nerve not gliding between other structures in the area. We use this exercise to nudge the nerve if it is 'stuck' and allow the nerve to move more freely. <iframe width="390" height="230" src="https://www.youtube.com/embed/DBBc2BLtetM" title="YouTube video player" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen></iframe> 1. Lie on your back with one knee bent and foot flat on the floor. 2. With the opposite leg out straight point the toes. 3. Then, whilst raising the leg up straight, gently pull the toes towards you (pushing the heel towards the sky). 4. Continue until you feel a slight pull in the back of your hamstrings, calves or bottom then bend the knee again as you point the toes away from you. 5. Slowly and in a controlled manner, lower the leg whilst pointing the toes. 6. Hover a little from the bottom so as to not rest, then raise once again, pulling the toes towards you. 7. Repeat 10 times on both sides. ## Things to remember... > - This is a sciatic nerve mobilisation and so you do not need to hold the stretch or force it. > - You are simply nudging the nerve a little. > - When the leg is lowered you point your toes and when it is raised you pull the toes towards you. > - Mobilising an already irritated nerve can make things worse so if you have sciatic symptoms this may not be the best exercise for you.