Do you often get the feeling that your hips feel tight and moving your lower body is a hardship in itself? This might be because your Hip Flexor muscles are tight and need stretching to loosen them up. Keep reading to learn some of the hip flexor stretches.
What Are The Hip Flexor Muscles?
Hip Flexors are a group of muscles that are very important since they are mostly responsible for moving your lower body. These muscles are near the top of your thighs and connect the upper leg to the hip. These muscles are responsible for walking, kicking, bending, and swivelling your hips as well. However, if your muscles are too tight, any sudden movement can lead to your hip flexors stretching or tearing. Some of the main hip flexors are as follows:
- Rectus femoris
- Tensor fasciae late
What Is It Like Having Tight Hips?
A stretch in your hip flexor muscles can range from being very uncomfortable to make it difficult for you to walk. These can even lead to a lot of pain and muscle spasms. Tension around the hip muscles causes a feeling of tightness across the hips. Several people have tight hips because they’ve spent several hours sitting or to professional gym-goers and athletes. This is why hip flexor stretches are extremely versatile and reduce the risk of injuries caused by increased demand on tissues that aren’t flexible enough or moving properly. You should include certain stretches in your daily workout routine to avoid stretching and injuring your hip flexors and keep them loose.
Stretches to Get Your Hip Flexors Loose.
Kneeling Hip Flexor Stretch
This stretch is an excellent way to keep your hip flexors loose and flexible, preventing stretching or injuries. The exercise is very easy to follow once you get the hang of the steps.
- You should start by kneeling on your right knee.
- After getting in this position, you should place your left foot on the floor such that your left knee is at an angle of 90 degrees angle with the floor. This is your starting position.
- After getting into the starting position, you have to push and drive your hips forward. While you’re doing this, try to maintain a straight back and lean your torso in a forward direction.
- You should hold this position for not less than 30 seconds. This is one rep.
- You should try and do 2-5 reps in each leg to try and increase your stretch with each rep.
This stretch can help with your lower back pain, making it essential to include it in your daily regime to maintain your healthy posture.
Standing Hip Flexor Stretch
Another exercise to help you stretch your hip flexors is the standing hip flexor stretches. This is also a very easy exercise to master if you follow the steps, and the best part is it doesn’t require any piece of equipment or the gym. The steps to this hip flexor stretch are as follows:
- To start with the exercise, you need to stand in position with your feet at a hip-width distance and your toes facing forward.
- After getting into position, you should bend your right knee while bringing your right heel upwards towards your butt.
- Then, you should hold your right foot using your right hand and slowly pull and point your knee at the floor. If you cannot maintain balance as a beginner, you can use a chair a counter to hold on to it maintain balance by holding onto it with your left hand.
- Try and hold onto this position for 30 seconds. Repeat the same exercise on your other leg.
This exercise primarily targets your hip flexors. Secondarily, the exercise also targets your groin muscles.
Active Hip Flexor Stretch
Another exercise to help you stretch your hip flexors is the active stretches. The exercise is a particularly easy one that doesn’t require any equipment except a chair. The steps to this hip flexor stretch are as follows:
- You first need to stand on your left foot to do this exercise. Your toes should be turned slightly inwards. Then you should lift your right foot upwards and place it on the chair in front of you.
- After getting into position, pull your hands up to your chest level. This is the original position.
- After this position, gradually, you should lift your arms straight up while squeezing your ass and gently pushing your pelvis to the front. You will feel the stretch and burn of your movement in the front of your left hip.
- Slowly return to the starting position, alternate your leg, and repeat the movements.
This exercise is an extremely important and beneficial way to target your hip flexors and several other muscles in your body.
Supine Hip Flexor Stretch
The Supine stretch is the next stretch to aid you in loosening your hip flexors. This is a stretch in the hip flexor stretches list and easy to follow with the steps.
- To perform this exercise, you need to position yourself on your back on the floor while your legs are straight. Your toes should be pointed upward at the ceiling.
- In this position, you should keep your right leg straight on the floor and then bend your left knee such that your foot is flat on the floor. You should place your fingers behind your left knee.
- You should then pull your left knee to your chest while keeping your hips, back, and right leg on the floor.
- Breathe out and pull your left knee closer to your chest.
- Hold this position for 30 seconds and then repeat it on the other side.
This exercise is fairly simple to follow, and adding it to your daily regime will help you exercise your hip flexors primarily and properly.
Seated Hip Flexor Stretch
The final exercise for your hip flexors muscles is the Seated Hip Flexor stretch. The exercise is straightforward to follow and targets the hip flexor muscles. The steps to the exercise are:
- To begin this exercise, you should sit down slightly sideways on a chair or a bench. Make sure that your back is straight, both of your feet are on the floor, and your knees are bent.
- After getting into this position, slide your right foot in the backward direction. You should then lower your right knee closer to the floor. Your leg should be bent at an angle of 90 degrees such that your right knee is straight below your right hip. Make sure that your left foot stays on the floor.
- Contract and tighten your ass and hold the position for 30 seconds. This is a rep. Switch to the opposite leg after each rep.
This was the seated hip flexor stretch to loosen your hip flexors, which are the muscles that this exercise primarily targets.
These were some exercises that can be termed as hip flexor stretches since they stretch and loosen your hip flexors muscles such that they do not remain tight and get injured.
Description: Tired of the tightness in your hips barring your lower body from moving around? Here are some highly effective hip flexor stretches to learn.