What Is the Hip Flexor and How Does It Work? The Best Hip Flexor Stretches For You?
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Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC |
What Is the Hip Flexor and How Does It Work?
The hip
flexor is a crucial part of human functioning in everyday life. From
basic activities like walking, standing up and sitting down, to physically
demanding activities like sports and weight training, it is involved more than
you might know.
What does the
Hip Flexor do? It has both major and minor functions, and is able to fulfill
different roles because it is composed of several muscles, the largest ones are
discussed below. The primary goal is to facilitate flexion of the hip joint. In
normal terms, this means that the hip flexor is used anytime the knee is lifted
up, a step is taken, or a stair is climbed. The muscle group also has those
smaller muscles whose purposes are mainly stabilization roles, so when you lift
up your knee on an angle, these muscles provide the power needed in the
lateral(horizontal) direction.
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Anatomy -
Location?
Everyone knows
all about the hamstring, the quad, the groin, but the hip flexor gets far less
exposure, even though it is just as important as any other muscle in your body.
It is actually a muscle group located towards the front of your leg/abdomen; it
is composed of smaller, but sizeable muscles as shown in the picture. When
looking at what they do, we must examine the role that the Psoas and Iliacus
play in movement; these are the two main muscles in the Iliopsoas, which is by
far the largest and most important muscle group.
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The Psoas:
The Psoas muscle is actually divided into 2 distinct sub-muscles:
Psoas major and Psoas minor.
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The Iliacus:
Information is
power, you owe it to yourself and your body's health to understand your
injuries. If you are able to understand injuries, you can diagnose them faster,
treat them better, and recovery to the highest possible levels.
If you need more information about a hip flexor injury visit this website [https://www.neurobalancetherapy.org/main?hop=0/] or other hip flexor [https://www.neurobalancetherapy.org/main?hop=0/]
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The Best Hip Flexor Stretches For You
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Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC |
As I've said
many other times, the hip flexor is an area that has become more and more
susceptible to tightness due to modern habits. A lot of people sit in a chair
for 8 hours a day, and often a chair that does not allow you to keep good
posture all day either. The result of this is that your hip flexors will become
tighter and be at risk for a strain unless you perform stretches. Now ideally
you should be performing these stretches every day for at least 5 minutes, if
you can do up to 10 or 15 minutes even better.
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Stretches Lying
Down
Stretches
Sitting
To perform the
butterfly stretch sit on the floor with your legs outstretched. Begin by
shaking out your legs and taking a few deep breaths. To initiate the stretch
pull in both your legs until the bottoms of your feet are touching, this should
force your knees out. Increase the stretch as needed by putting your hands on
your feet and pushing down on your knees. Hold for 20 seconds then shake out your
legs again and repeat once or twice more. **Note: Try to keep your lower back
straight, you should not be rounding your back and hunching over during the
stretch.
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Stretches -
Standing
Standing
stretches are amazing at targeting the inner core muscles around the pelvic
region. Here are two of the best stretches you should incorporate into your
stretching.
Lunge
You may have
seen this one before because it is one of the best Hip Flexor stretches. The
reason for this is that it works, and is worth reiterating.
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Lunge Twist
This final
stretch is similar to the lunge stretch above, but with an advanced twist on
it. It will look very similar to a lunge, but instead you can allow your back
leg knee to rest on the ground. Try to keep your upper torso upright and then
lift the arm of the lowered leg over your head. You will know immediately if
you are doing this correctly, as this stretch targets several of your muscles,
even the hard to reach Tensor Fascia Latae.
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This is a
special type of stretches performed using a resistance band or tube that can be
used both as a stretch and strengthening exercise at the same time. To perform
you need to attach one end of the band to a wall or anchor point and the other
end to your ankle. Next, lift up your knee as high as you can and hold the
position for 10-15 seconds. You should not only feel a stretch, but also
fatigue in your Hip Flexors.
Hip Flexor
Stretches Summary
To recap, you
do not need to perform every single one of these exercises every day. Listen to
your body and how it responds after a week or two of stretching and adjust
accordingly. If you stick to a good schedule I am confident you will see
incredible improvements in your hip mobility doing just a few of these Hip
Flexor stretches and prevent a potential injury.
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Information is
power; you owe it to yourself and your body's health to understand your
injuries. If you are able to understand injuries, you can diagnose them faster,
treat them better, and recovery to the highest possible levels.
If you need more information about a hip flexor injury visit this website [https://www.neurobalancetherapy.org/main?hop=0/] or other hip flexor [https://www.neurobalancetherapy.org/main?hop=0/]
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B-O-N-U-S
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Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC
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Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC
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Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC
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Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC |
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Neuro-Balance Therapy - Hip Flexor Tool https://bit.ly/3IwvsQC
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