The Best Hip Flexor Stretches For You
For those who don't know the hip flexor is an area in your body that's very vulnerable to tightness and sharp pain. The main cause of tight hip flexors is when people stay seated in a chair for eight hours or longer on a daily basis. The chair these people sit in for these long hours usually doesn't help support good posture either.
The outcome of these extended sitting periods is your hip flexors become tighter and are more prone to injuries and painful symptoms. Luckily there are various stretches you can do regularly each day to unlock hip flexors and prevent them from becoming tight.
Stretches Lying Down
One of the best hip flexor pain treatments, according to Hip Flexor Info, are stretches that require you to lay down while performing them. One of these stretches involves laying down flat on your back and then taking a few deep breaths to relax your body completely.
Now raise up one of your legs off the floor with the knee slightly bent. As you do this place both your hands behind your knee in the air and try to push it up higher into the air as you can. You want to try to elevate the raised knee into your chest area for the best results.
You are able to hold this particular stretch so long as you would like, generally recommended is around twenty seconds and attempt to go more after a brief break. If you feel any type of discomfort while doing this stretching exercise stop immediately.
Butterfly Stretch
Lots of people at first classify this as a groin stretch, but don't forget several of the Hip Flexor muscle groups may also be considered groin muscles, and that is partly the reason why this is an excellent stretch.
In order to do the butterfly stretch correctly you'll need to sit down on the floor with your thighs and legs outstretched. Begin by shaking out the legs of yours and spending a couple of deep breaths.
In order to begin the stretch pull in both of your legs until the soles of your feet are touching. Once you get into this position it should naturally push your knees out.
Increase the stretch as desired by putting both of your hands on your feet and pushing down on the knees of yours. Hold for twenty seconds and then shake out the lower half of your body. It's important to always keep your lower back in an upright position as you do this hip flexor stretch.
Stretches - Standing
Standing stretches are great because they work the internal core muscles around the pelvic region. Here are 2 of the greatest stretches you need to get into your stretching.
Lunges
You might have seen the lunge before since it's among the greatest Hip Flexor stretches out there. The reason behind this's it works, plus is well worth reiterating.
Do this particular stretch by standing upright at first, and then taking a large step forward. Then, drop down into a lunge position where your front knee is at a ninety degree angle.
Now using your back fott push your lower hips forward until you are feeling the stretch and hold the position for as much as long as you can (20 seconds at least). Just three sets of this stretch by itself will do wonders for relieving pain in your tight hip flexors.
Lunge Twist
The lunge twist is a simple yet very effective hip flexor stretch. To do this stretching exercise to unlock hip flexors you're going to have to get into a lunge position. Now keep your upper body especially your head in an upright position.
Place your arms over your head as you begin to perform this stretch. Now while your upper body is in an upright position and your arms are above your head you're going to want to push your body forward with your leg at the rear of you. You are going to want to stretch yourself out until your rear knee is almost touching the ground.
Hold this stretching position for at least 20 seconds before releasing and switching to your other leg. As you perform this stretch regularly it will work important muscles in your hip flexors such as the tensor fascia latae.
Fixed Stretches
This is a very effective stretching exercise for tight hip flexors. To do this stretch you'll need to use a resistance band for it to really be effective. Start by attaching your resistance band to a nearby wall, and then attach the other end of the band you're using to one of your ankles.
Now lift up the leg connected to the resistance band and the wall and hold this position for at least 20 seconds before releasing. Do this stretching motion for at least 10 reps before switching to your other leg. As you do this stretch you'll feel your tight hip flexors loosening up.
Hip Flexor Stretches Conclusion
To conclude, you don't have to perform each and every one of these stretches each day. Listen to your body and see how it responds following a week or 2 of stretching and then adjust if you need to.
You'll definitely begin to notice an increase in hip mobility if you do this stretches consistently and correctly. These stretches are the best treatment for hip flexor pain and tightness so begin doing them today to get the relief your body deserves.
The outcome of these extended sitting periods is your hip flexors become tighter and are more prone to injuries and painful symptoms. Luckily there are various stretches you can do regularly each day to unlock hip flexors and prevent them from becoming tight.
Stretches Lying Down
One of the best hip flexor pain treatments, according to Hip Flexor Info, are stretches that require you to lay down while performing them. One of these stretches involves laying down flat on your back and then taking a few deep breaths to relax your body completely.
Now raise up one of your legs off the floor with the knee slightly bent. As you do this place both your hands behind your knee in the air and try to push it up higher into the air as you can. You want to try to elevate the raised knee into your chest area for the best results.
You are able to hold this particular stretch so long as you would like, generally recommended is around twenty seconds and attempt to go more after a brief break. If you feel any type of discomfort while doing this stretching exercise stop immediately.
Butterfly Stretch
Lots of people at first classify this as a groin stretch, but don't forget several of the Hip Flexor muscle groups may also be considered groin muscles, and that is partly the reason why this is an excellent stretch.
In order to do the butterfly stretch correctly you'll need to sit down on the floor with your thighs and legs outstretched. Begin by shaking out the legs of yours and spending a couple of deep breaths.
In order to begin the stretch pull in both of your legs until the soles of your feet are touching. Once you get into this position it should naturally push your knees out.
Increase the stretch as desired by putting both of your hands on your feet and pushing down on the knees of yours. Hold for twenty seconds and then shake out the lower half of your body. It's important to always keep your lower back in an upright position as you do this hip flexor stretch.
Stretches - Standing
Standing stretches are great because they work the internal core muscles around the pelvic region. Here are 2 of the greatest stretches you need to get into your stretching.
Lunges
You might have seen the lunge before since it's among the greatest Hip Flexor stretches out there. The reason behind this's it works, plus is well worth reiterating.
Do this particular stretch by standing upright at first, and then taking a large step forward. Then, drop down into a lunge position where your front knee is at a ninety degree angle.
Now using your back fott push your lower hips forward until you are feeling the stretch and hold the position for as much as long as you can (20 seconds at least). Just three sets of this stretch by itself will do wonders for relieving pain in your tight hip flexors.
Lunge Twist
The lunge twist is a simple yet very effective hip flexor stretch. To do this stretching exercise to unlock hip flexors you're going to have to get into a lunge position. Now keep your upper body especially your head in an upright position.
Place your arms over your head as you begin to perform this stretch. Now while your upper body is in an upright position and your arms are above your head you're going to want to push your body forward with your leg at the rear of you. You are going to want to stretch yourself out until your rear knee is almost touching the ground.
Hold this stretching position for at least 20 seconds before releasing and switching to your other leg. As you perform this stretch regularly it will work important muscles in your hip flexors such as the tensor fascia latae.
Fixed Stretches
This is a very effective stretching exercise for tight hip flexors. To do this stretch you'll need to use a resistance band for it to really be effective. Start by attaching your resistance band to a nearby wall, and then attach the other end of the band you're using to one of your ankles.
Now lift up the leg connected to the resistance band and the wall and hold this position for at least 20 seconds before releasing. Do this stretching motion for at least 10 reps before switching to your other leg. As you do this stretch you'll feel your tight hip flexors loosening up.
Hip Flexor Stretches Conclusion
To conclude, you don't have to perform each and every one of these stretches each day. Listen to your body and see how it responds following a week or 2 of stretching and then adjust if you need to.
You'll definitely begin to notice an increase in hip mobility if you do this stretches consistently and correctly. These stretches are the best treatment for hip flexor pain and tightness so begin doing them today to get the relief your body deserves.