Knowing Everything About Hip Flexor Stretches
August 29, 2022
August 29, 2022
The hip flexors are a set of muscles on both sides of your lower body. The movement of your lower body is dependent on these hip flexors. It includes the rectus femoris, psoas, and sartorius muscles. This set of muscles helps move our hips and lift the knees. Since it is such a vital part of the body that largely governs our movement, it is crucial to ensure its flexibility. A good hip flexor stretch will help you feel better and reduce pain in that region. The hip flexor stretches are beneficial if we add them to our daily workout session. If you practice yoga, various asanas can help you stretch your hip flexor muscles.
Suppose you are a dancer or a professional who requires flexibility in the body. In that case, the hip flexor is one of the most critical parts of the body that you should consider stretching. Even if you are not very active, you can still do a few stretching exercises daily. It will mobilise the lower part of the body. There are many cases where we feel our hips being stiff. In such situations, stretching can help remove tension from the muscle and provide relief. It is encouraged to do these stretches every day, irrespective of one’s age. It also has a long-term benefit and will provide better posture even when you get old. This study helps us understand the anatomy and function of hip flexors.
The importance of stretching the hip flexors can also be seen in the study by NCBI.
There are several benefits to practising hip flexor stretches. We have mentioned some of the benefits here. A few of the benefits are as follows:
The pelvic tilt of the body helps determine the posture of the body. Since the hip flexor muscles directly control the lower body, it has a significant role in your body posture. However, this pelvic tilt shifts in a particular direction due to excessive sitting or inclined standing for a long time. As a result, it forms a distorted posture and does not keep your body straight.
It is essential to perform flexor stretches to correct the pelvic tilt. It helps the pelvic region return to its original position and improves the body posture.
Stretching helps you loosen the muscles. The hip flexor muscles determine the movement of the lower body. Resting your hip flexors will keep the muscles loose and help improve flexibility in the pelvic area, hips, and upper thighs. The range of leg movement will increase. You will be able to note the changes in your flexibility.
The split performed by many dancers is only possible by stretching the flexor muscles. And anyone who has attained the required range of motion does a split without difficulty. All you need to do is practice your stretch every day.
The hips are required for a wide range of movements every day. Even if you are not an active person, you have to walk, or sometimes climb stairs. The hip flexor governs these movements. Stretching the hip flexor muscles helps ensure your hips stay healthy.
If you ever feel stiffness or soreness in your hip flexor, you can resolve it by stretching. Many times a muscle gets pulled due to some activity. In such cases stretching the region relieves the pain to a large extent. Practising hip flexor stretches will help you decrease the hip flexor strain and alleviate back and hip pain.
As we age, our body becomes weak. Your body state in old age is a function of how you treated it while you were young. The stronger you make your body, the better it will remain as you age. Therefore, you must exercise every day and lead a healthy life so that the body stays strong. In addition, it will help you maintain good body posture and provide the strength to walk as you age.
The hip flexor muscles are responsible for our locomotion ability. It helps our lower body and gives us freedom of movement. The more movement you can do with the lower body, the better stretches you can do, and the stronger it becomes.
There are various flexor stretches. We will discuss ten stretches in this article.
Here we have a few simple exercises you can practice on a flat surface at home. It is for those who are not very involved in daily activities. However, the basic at-home stretches are easy, and you can perform them with minimum effort. These are very basic and require no special equipment. Try to do easy-at-home stretches; once you have mastered these, you can move on to the more advanced stretches mentioned in the following list.
It is a straightforward exercise. Follow the below steps to carry out this exercise.
Steps for Kneeling stretch are as follows:
This exercise is similar to the previous one. The only difference is that the knee should not touch the ground. The steps for the exercise are as follows:
You can do this exercise even on your bed. It is a simple exercise to improve the side hip muscles. The steps are:
If you are new to stretching, this might be a bit difficult for you. But this is also one of the best stretching exercises. In addition, you must practice this stretch every day. You can do it on any flat surface on a yoga mat.
The instructions are as follows:
The above stretching routine is for those people who are very inactive in their daily life. This set of workout stretches is for more advanced athletes, who are generally physically active. You can gradually try these exercises even if you do not have a workout plan.
If you are an active person, you might already know about this exercise. It is widely practised in gyms and is a beneficial exercise. It not only improves the hip muscles but also helps improve the core muscles. Therefore, you can do it as a part of your daily cardio workout session.
The instructions you need to follow for the exercise are as follows.
You can perform this exercise in the standing position. We take our legs forward, bend down, and go back up in a simple lunge. Furthermore, we continue this for both sides. We must jump whenever we come back up for a jump lunge exercise.
Follow the below steps to properly carry out this exercise.
The exercise will give the best outcome if you do it with bands. Bands provide resistance which makes you apply more effort to the stretch. If you have bands, it is best to use them. Although, you can also do this stretch without bands. Let us look at the procedure for the stretch.
This stretch not only helps you strengthen your hip flexors but also provides stretch to the glutes and calves. For this exercise, you need a bench or chair almost at your knee length. Follow the following steps to complete this stretch.
You might be familiar with this exercise if you are a dancer or an athlete. But if you are new, you might not have heard about it. The pose is an everyday stretch for ballet or contemporary dancers as they require a lot of flexibility. If you are new to this, follow these steps slowly. If you are confused, working with a certified trainer is best.
The steps to be followed are:
Now you have the required knowledge about hip flexors. The hip flexor muscle includes the rectus femoris, psoas, and sartorius muscles. This set of muscles helps move our hips and lift the knees. Because it is such a vital part of the body that governs a large amount of motion, it is essential to stretch the area regularly. A good hip flexor stretch will help you feel better and reduce pain in that region.
We talked about the benefits of hip flexor stretches. These include improving body posture, increasing flexibility, improving hip mobility, reducing pain due to muscle pull or nerve pull, and keeping the lower body more mobile even after ageing. With all these factors, it becomes evident that practising hip flexor stretches are very important. It is essential to build stamina and endurance as a beginner. Therefore, we strongly recommend that you consult a trainer.