Thursday 17 October 2019
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The Best Stretches for Tight Hip Flexors

Your hip flexors are a group of muscles near the top of your thighs that are key players in moving your lower body. They let you saunter, kick, curve, and spin your hips. But if your muscle is also tight or if you create a unexpected group, your hip flexors can make bigger or tear.

A hip flexor strain can be mildly uncomfortable or so serious that you have trouble walking and have muscle spasms and a lot of pain.

Active Stretch

Stand on your left foot with the toes slightly turned inward. Put your right foot on the seat of a chair in front of you.

Grasp your arms straight out in front of you at chest level.

Gradually lift your arms as the crow flies up as you squeeze your butt and gently shove your pelvis forward. That will make straight your left leg and deepen the bend in your correct knee. You’ll sense the make bigger in the face of your left hip

Kneeling Stretch

  • Put your hands on your right knee and keep your back straight.
  • Keeping your left knee pressed to the floor, lean forward into your right hip while squeezing the muscles in your left buttocks.
  • Hold for 30 seconds. Repeat on the other side.

Supine Stretch

  • Lie on your back on the floor with your legs straight, toes pointing toward the ceiling.
  • Keep your right leg straight on the floor, bend your left knee so your foot is flat on the floor, and lace your fingers behind your left knee.
  • Pull your left knee toward your chest. Keep your back, hips, and right leg on the floor.
  • Exhale and pull your left knee closer toward your chest.
  • Hold for 30 seconds. Repeat on the other side.

The Causes of Tight Hip Flexors

Any usual bearing that put your pelvis in a place with a flex hip and forward (forward) tilt, like Cow Pose, puts your rectus femora’s in a shortened position and eventually leads to a shortening of the muscle. session at a small table all day and wearing high heels are perfect examples, while long-distance and frequent running or overtraining on the leg extension machine at the gym can also expose your rectus femoris to overuse

That kind of overuse or injury can lead to the development of trigger points that contribute to tightness, as well as knee and back pain. Tight hip flexors may boundary your hip additional room, which places damage on your joint and could make asana like viaduct and Wheel Pose more challenging, as well as simple exercises like running. Limited range of extension in your hip joint can also lead to compensating by moving the pelvis into an anterior tilt and overexcited extend the lumbar spine to achieve even slight hip extension. This compensation may become more pronounced in lunges, walking, and running.