January 22

5 BEST Hip Flexor Stretches & Exercises (VIDEO)

By fitness

January 22, 2022



Loosen tight hips in simply 10 minutes with this dynamic hip flexor stretching routine at residence. These are 5 of the most effective hip flexor stretches to alleviate hip ache and scale back decrease again ache!

Jump To 5 Best Hip Flexor Stretches

Struggle with tight, painful hip flexors? Or simply need higher vary of movement in your squats and lunges?

Whether you've gotten a sedentary or lively life-style, these 5 hip flexor workouts will profit each learners and superior athletes.

Why Are My Hip Flexors Tight?

Your hip flexor muscle tissue are the group of muscle tissue close to the highest of your thighs, together with: rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscle tissue.

These muscle tissue allow you to do on a regular basis actions like stroll, run, kick and bend to select issues up.

There are many causes you may expertise tight hip flexors, together with: 

  • Sitting at a pc all day. Long intervals of sitting can result in shortening of the hip flexor muscle tissue, inflicting tightness and ache.
  • Participating in sports activities/bodily actions that largely depend on the hip flexors. Tight hip flexors are commonest in runners and dancers.
  • Weak core muscle tissue. Your hip flexors have a tendency to leap in and attempt to ‘take over’ the work of stabilizing your pelvis and core in case your core muscle tissue aren’t sturdy sufficient. Hence why individuals typically really feel their hip flexors taking on throughout ab exercises.

Tight hip flexors might be uncomfortable on their very own, but in addition may cause secondary points like decrease again ache, hip ache, and harm. Physical therapist counsel one of the simplest ways to forestall harm is to stretch your hip flexors often.

Kneeling Hip Flexor Stretch | 5 how to stretch your hip flexors

What Are the Benefits of Hip Flexor Stretches?

  • Increase lively vary of movement (ROM) and adaptability
  • Avoid hip flexor strains and accidents
  • Improve posture
  • Prevent and heal again ache
  • Decrease sore muscle tissue
  • Improve energy coaching and athletic efficiency (howdy deeper squats + lunges)

There are so many advantages to improved hip mobility which is why we advocate including these 5 hip flexor stretches to your weekly routine one to 3 occasions per week.

6 Hip Flexor Stretches Your Body Really Needs!

Why Can Hip Stretches and Stretching Feel Uncomfortable?

Strength coaching exercises and HIIT exercises contract main muscle teams (shortening the muscle tissue). Whereas, yoga and stretching exercises lengthen the muscle tissue.

So when you have tight muscle tissue from energy coaching, it’s essential to ACTIVELY hold your physique from tensing up as you maintain every stretch. Focus on taking deep breaths, and respiratory into every stretching train. Think about “releasing” the stress and stiffness in every muscle group.

Note: Stretching might really feel uncomfortable, nevertheless it shouldn’t really feel painful. If you're feeling a stretch inflicting ache, pull again from the stretch and reduce the vary of movement to change every pose till you acquire extra flexibility and mobility.

Hip Opening Stretches | The World's Greatest Stretch for tight hip flexors

This stretching routine is for anybody trying to:

  • Loosen Tight Hip Flexors
  • Gain Flexibility
  • Increase Range of Motion
  • Prevent Injury

Strengthening and defending your joints takes time and consistency (similar to constructing muscle).

Add these 5 hip flexor stretches to your coaching routine one to 3 occasions per week.

Stretch Routine Equipment:

No gear, simply your body weight and yoga mat (affiliate).

Stretch Routine Instructions:

Click right here to observe together with the 10-Minute Hip Flexor Stretch Routine video on the high of this put up, led by private coach Lindsey Bomgren. 

I’ll coach you thru the 5 finest hip flexor stretches, offering kind cues and modifications.

The Hip Flexor Stretch Routine Looks Like This:

  • 5 Hip Flexor Stretches
  • Hold or transfer by means of every stretch for 45 seconds, observe by a 15 second transition between stretches
  • Repeat all 5 hip flexor stretches x 2 units (switching sides as wanted)
How to loosen tight hip flexors | 10 Minute Stretch Routine

5 Best Hip Flexor Stretches to Decrease Pain

  1. Half Kneeling Hip Flexor Stretch, R/L
  2. Spiderman Hip Stretch, R/L
  3. 90/90 Hip Stretch + Switch
  4. Side Pretzel Hip and Quad Stretch, R/L
  5. Lying Knee to Chest Pulls, R/L

1. Half Kneeling Hip Flexor Stretch

Targets: Hips, hip flexors, groin, quads, glutes, low again and core.

Note, this hip flexor stretch is concerning the anterior pelvic tilt, not how far you'll be able to push your hips ahead. Do not hyperextend your again or dump the hips.

half kneeling hip flexor stretch | best stretches for tight hip flexors

How to do a Half Kneeling Hip Flexor Stretch:

  1. Start in a low lunge place together with your proper leg ahead, proper foot planted on the bottom and left leg again. Left knee on the bottom behind you, again left toes tucked below.
  2. Square your hips to the entrance by tucking your tailbone. Your proper knee and left knee needs to be at a 90-degree angle (you don’t have to lean ahead).
  3. Option to lift each arms immediately overhead.
  4. To additional intensify the stretch, you've gotten the choice to lift your left knee off the mat and discover a low lunge place (squeezing your glutes).
  5. Hold the stretch for about 45 seconds, launch and repeat on the left leg in the course of the subsequent set.

2. Spiderman Hip Stretch

Targets: Hips (abductors), hip flexors, groin, quads, glutes, hamstrings and low again.

The Spiderman stretch is often known as ‘the world’s biggest stretch’!

spiderman hip stretch | the world's greatest stretch

How to do the Spiderman Hip Stretch:

  1. Start in a low lunge place together with your proper leg ahead, proper foot planted on the bottom and left leg again. Left knee on the bottom behind you, again left toes tucked below.
  2. Square your hips to the entrance by tucking your tailbone.
  3. Place each arms flat on the mat. Right hand inside your proper foot.
  4. Gently rock your hips ahead, occupied with dropping your left hip flexor to the mat in entrance of you whereas your proper knee drives out to open your proper hip flexor. Option to lift your again left knee off the mat. Left hand stays planted on the mat.
  5. Then, gently rock your hips again, straightening your entrance proper leg whereas discovering a 90-degree angle in your again leg (half splits stretch).
  6. Continue to rock the hips ahead and again for 45 seconds, launch and repeat on the opposite leg in the course of the subsequent set.

3. 90/90 Hip Stretch + Switch

Targets: The muscle tissue across the hip joint — glutes, piriformis, psoas, hip flexors, hip abductors and hip adductors.

An amazing stretch for each inner hip rotation AND exterior hip rotation. 

90/90 hip stretch to release tight hips

How to do a 90/90 Hip Stretch + Switch:

  1. Start in a seated place, proper leg in entrance of you, left leg behind you and each legs bent at 90 levels. Create a ways between your entrance proper heel and your again left knee.
  2. Right shin is parallel to left shin (flat on the ground). Slowly lean ahead, immediately over your proper shin (keep away from leaning towards your proper knee, lean immediately into the center of your shin).
  3. Think about driving your proper knee and left knee into the mat concurrently you maintain this stretch. Hold this place for a number of seconds.
  4. With every exhale, convey your chest nearer to the ground.
  5. Then, shift to the opposite facet in order that your left leg is parallel in entrance of you, proper leg behind you. Slowly lean ahead, immediately over your left shin, stretching the left outer glute and opening the precise interior hip.

4. Side Pretzel Hip and Quad Stretch

Targets: Quadricep muscle tissue, outer glutes, hip flexors, low again and lumbar backbone.

lying pretzel stretch

How to do a Side Pretzel Hip and Quad Stretch:

  1. Start mendacity in your again, legs lifted with knees stacked over hips; knees bent at 90 levels.
  2. Slowly roll in the direction of your left facet, whereas holding your higher physique (each shoulders) on the mat. Dropping the precise leg throughout your physique, proper leg stays bent at 90 levels.
  3. Then, pull your left foot in the direction of your left glute to discover a quad stretch on the left leg. Tuck your hips beneath your ribcage.
  4. Think about dropping each shoulders in the direction of the mat as you maintain this stretch for 45 seconds, launch and change legs in the course of the subsequent set.

5. Lying Hip Flexor Stretch (Knee to Chest)

Targets: Glutes, hips, hip flexors and low again.

This train focuses on hip flexion. 

Lying Hip Flexor Stretch

How to do a Lying Hip Flexor Stretch (Knee to Chest):

  1. Lie flat in your again, each legs lengthy and flat on the mat.
  2. Pull your left knee in in the direction of your chest. Keep your proper leg lengthy, proper toes pointed. Both hips are related to the mat.
  3. Then, pull your left knee out in the direction of your left armpit for a mendacity hip flexor stretch.
  4. Drive your proper heel into the bottom to actively stretch your proper hip flexor as properly.
  5. Hold this stretch for 45 seconds, launch and change legs in the course of the subsequent set.
90/90 Hip Stretch to relieve hip pain

Why is stretching essential?

  1. Injury Prevention
  2. Range of Motion

We all know that train is GOOD for our our bodies. But by its nature, workouts and intense exercises put our muscle tissue, connective tissues, joints and ligaments below stress and pressure.

Injury Prevention

Stretching retains the muscle tissue versatile and wholesome, which helps stop harm!

Without stretching, the muscle tissue can shorten and turn into tight (resulting from compression occurring throughout exercises or on a regular basis actions like sitting in an workplace chair for prolonged intervals of time).

Tight muscle tissue make it tough to get a full vary of movement in your joints, which is critical to soundly and successfully carry out many workouts. That places you in danger for joint ache, strains, and muscle injury. (Harvard Health)

Range of Motion

Plus, a full vary of movement can translate to more practical exercises. Take a squat, for instance. If you've gotten a better vary of movement in your hips and knees, you'll be able to sink deeper right into a squat and higher have interaction the glutes as you energy up.

Pin these 5 Hip Flexor Stretches Your Body Needs

How do I loosen my hip flexors? 5 Best Hip Flexor Stretches | pin for pinterest

More 10-Minute Stretching Routines At Home:

 





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