• Deanne Pandey

Stretching your Hip flexors

Ever wonder why you get sore even after a long day of just sitting? That is because of the constriction of your hip flexors in a shortened position for more hours than they should be. It can make your hips really tight, especially if you're not incorporating hip stretches into your routine. Hip flexors are a group of muscles in your abdomen, thighs, and glutes that function together to help you do things like bend over and lift your knees to your chest. They’re essential for running, walking, squatting, or basically any form of exercise, they’re prone to tightness. Hip flexors have the tendency to tighten or get sore even when you are simply sitting or doing a passive activity that shortens or contracts the muscle. When you sit, your hips are in a "flexed" position. Therefore, the muscles that flex your hips are in a shortened state. You probably spend at least a third of your day sitting down. Think about how much time those hip flexor muscles stay shortened; a lot! That is why it is vital to stretch your hip flexors.

Here are some stretches you can try-

1. Lunge With Spinal Twist

  • Start standing with your feet together.

  • Take a big step forward with your left foot, so that you are in a staggered stance.Bend your left knee and drop into a lunge, keeping your right leg straight behind you with your toes on the ground, so you feel a stretch at the front of your right thigh.

  • Place your right hand on the floor and twist your upper body to the left as you extend your left arm toward the ceiling.

  • Hold for 30 seconds to 2 minutes.Repeat on the other side.

2. Figure Four Stretch

  • Lie on your back.Cross your left foot over your right quad, and bend your right knee.

  • Hold the back of your right leg and gently pull it toward your chest.When you feel a comfortable stretch, hold there.

  • Switch sides and repeat.

3. Hip flexor mobilisation

  • Press the foam roller or lacrosse ball into the crease of your hip.

  • Apply pressure as needed and roll the roller or ball  back and forth to break up the tissue.

  • When you find a spot that's tender, focus on it and apply even more pressure to help release the tightness.

4. Reclining Angle Bound Pose

  • Lie on your back.Bring the soles of your feet together and allow your knees to open up and move closer to the floor.

  • Hold for 30 seconds to 2 minutes.

5. Lunging Hip Flexor Stretch

  • Kneel on your left knee. Place your right foot flat on the floor in front of you, knee bent.Lean forward, stretching your left hip toward the floor.

  • Squeeze your butt; this will allow you to stretch your hip flexor even more.

  • Hold for 30 seconds to 2 minutes.Switch sides and repeat.

All these stretches are great for loosening up your hip flexors as well as your lower back. Perform these stretches and relax the most important muscle in your body!

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