Neu im Forum » Easy Exercises to Unlock Tight Hip Flexors

From desk jockeys to endurance athletes, just about everyone suffers from tight hip flexors at some point. The muscles in and around your hip joint could be responsible for your back pain, the funny twinge in your knee or the tension you feel every time you do crunches. When you understand the underlying cause of the discomfort, you can take action to unlock your hip flexors and regain mobility.

Starting a regimen of hip flexor exercises to target stiff hip muscles can bring relief from tightness and improve your performance in sports, workouts and everyday life. This guide is designed to help you understand more about what causes hip flexor pain, how to correct problems and how to minimize the risk of complications in the future.

Any motion in which muscles bring bones closer together is called “flexion.” When you pull your legs toward your body or lift your abs toward your legs, the hip flexors are the muscles responsible for the movement. This group of several muscles is located deep in the body, so you might not even be aware of them until you begin to experience pain from tightness or overuse.

The major muscles of the hip flexors are collectively called the iliopsoas and consist of the iliacus and the psoas major. The iliacus muscle begins at the top of the pelvis and connects to the femur. The psoas starts in the lumbar region of the spine and stretches down to meet the same bone. Several supporting hip muscles aid in movement, including the sartorius, pectineus and tensor fasciae latae. One quadriceps muscle, called the rectus femoris, crosses the hip joint and is also considered a hip flexor.

Begin in a low lunge position with your right foot on the floor and your knee bent at a 90-degree angle. Stretch your left leg behind you, balancing on the ball of your left foot. Place your hands on the ground on either side of your right leg. Gently walk your right foot toward your left hand, flex your toes and bring your right knee toward the ground, maintaining the angle as you do so. If this is uncomfortable, pull your right foot closer to your hip. Slide your left leg back until the top of your thigh rests on the ground. Using your hands, gently press up until your spine is straight. To deepen the pose, place your forearms on the ground and lean forward from your hips. Depending on your flexibility, you may be able to rest your forehead on the ground.

You can deepen this stretch even more by adding a twist. While in the upright position, slowly bend your left knee. Reach back and grab your foot with your left hand. Pull your foot as close as your flexibility will allow. Release carefully, avoiding any snapping or swinging motions with the left leg. Repeat the stretch on the other side.

Tackle the issue with information so you can determine if your clients really do have tight hips or if there is another problem. With a few new stretches and exercises, you can help those with tight hip flexors loosen them up, get better mobility with less pain, and avoid injuries. Check out the post right here https://hipflexorsinfo.com