Tight hips seem to be a common problem for almost all individual. Hips are probably the only part of the body to get bloated. Hip flexors are engine through which the body moves and helps controlling the balance and movements of the body. The hip flexors may become tight and stiff as many people sit on workstations all day. Habitual sitting causes the hip flexors to tighten and shorten. Hip flexors are one of the most important group of muscles for stability and long term mobility of the body.
Here Are 5 Great Stretches For Tight Hip Flexors:
The Standing Hip Hinge
This exercise is an ideal warm-up to stretch hip flexors. Stand with the feet hip width apart. Support the back with the hands by bending the upper body back. Hold on this position for a while and return to the starting position. Kneel down and perform the same exercise for more intensity. This will stretch the quads and the hip flexors.
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The Garland Pose
This helps to free the hips and improve balance. Moreover, it helps to improve flexibility in thighs, calf muscles and ankles. Stand on the floor with the hands on the side and legs wide apart. Bend the knees and lower the hips in a squat position. Drop the torso forward and upper arms inside of the knees. Press the elbows on the inside of the knees and join the hands in prayer position. Keep the spine straight and shoulders relaxed.
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Hold for 5 breaths. Release and place the fingertips on the ground and slowly return to standing position.
The Camel Yoga Pose
Kneel on the floor or on yoga mat. Make your knees hip width apart and thighs are perpendicular to the floor. Place the hands on the hips, with thumbs on the sacrum. The soles of the feet facing upwards and the toenails touching the floor. Inhale and withdraw the arms from the hips and place on the heels. Arch the back until the arms become straight.
Glute Bridge
Lie down on the back with the feet flat on the floor, close to the butt. Tilt the pelvis slightly and flatten your lower back to the floor. Lift the butt by pressing the heels onto the floor. Keep the shoulders, knees and hips in line and lift until the thighs are parallel to the floor. Slowly lower back down the floor.
Kneeling Lunge
Kneel on the right knees with the toes pointing down and put your left foot on the floor. Your foot should be flat on the floor. Bent your knees and affiliated with ankle. Place the hands on the left thigh.
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Press the hips forward and spread arms overhead and put your elbows close towards the head with palms facing each other. Arch the back of the body and keeping your chin parallel towards the ground. Switch the sides after every thirty seconds.
A very popular stretch in the fitness and sports world is the hip flexor. The hip flexor stretch is also beneficial for those suffering from low back pain, hip pain, and postural issues. These are common in developing perfect squats. When these muscles become tight, it might lead to problems such as back pain in your body. Sometimes stretching alone is enough along with advanced stretching modes. This might lead to different problems which sometimes needs to be identified using strength training.
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