One of the last things
anyone wants in an injury, especially in an area that primarily controls
movement. The hip flexor muscle group is much longer than most people give them
credit for, ranging from the bottom of the rib cage to your femur. They control
leg movement. Therefore, the hip flexor muscle group should not be ignored by
anyone whose focus is triathlons or running. Here are the best exercises and
stretches to make sure your hip flexors are in the best shape.
Kettle Bell Swing
For this exercise you will
need a kettle bell. To get proper placement for the kettle bell do a squat.
While in the squatting position place the kettle bell in-between your feet and
slightly in front of you so you have to reach a little for the kettle bell.
Grab the kettle bell and swing it in-between your legs, and with that momentum
swing the kettle bell up in front of you while you stand up straight. Make sure
you maintain proper form to not injure yourself. Place the bell down without rounding your
spine and repeat.
Low Lunges
This is a yoga pose that
will help stretch out your hip flexors. Start by placing your left leg in front
and sink into a lunge position, while stretching your right leg back. Your
right knee and the top of your right foot should be touching the ground. Make
sure your lower left leg is straight and you are not leaning forward. Keep your
spine straight and focus on breathing. Hold this position for at least 30
seconds and then switch legs.
High Knees
Pretty self-explanatory, but
high knees are great for training your body to run with good form. Stand up
straight and then raise your left leg as high as possible, place it back down
and raise your right leg as high as possible. Go as fast as your can while
maintaining a straight spine to help increase endurance in your hip flexors.
Hip Flexor Resistance
Tie your resistance band to
an object low to the ground and sturdy, like a bench or a pole. You will need
to have a loop in your resistance band that fits your foot. Place your left
foot in the resistance band. Stand to the side of the object you tied the
resistance band to, so your right side is next to the object and your left side
is away. You may need to side step away from the object to get resistance. Lift
your left leg slightly off the ground while moving it towards the left. Hold
for a second and then bring your leg back down. Repeat on your left leg and
then switch legs to even out your workout.
The Frog
I find this stretch
absolutely dreadful, but it does stretch out your hip flexors incredibly well
so I have to suck it up. Lie on the ground with your stomach touching the
floor. Place your arms in front of you in a position they are comfortable.
Spread your legs and then touch the bottoms of your feet together. Your legs
will look like a diamond shape. Focus on pushing your knees into the ground to
feel the stretch in your hip area. Don’t worry if your feet don’t touch the
ground, as long as your legs are spread and the bottoms of your feet are
completely touching you should feel the stretch.
Psoas Hold
The Psoas is a muscle that
is deep in your hip flexor muscle group. During your runs this is the muscle
that focuses on your stride. Stand straight with your hands at your side.
Slowly lift your right leg while bending your right knee. Your right thigh
should be parallel to the ground and your knee should be bent 90 degrees. Hold
this position and then repeat on your left leg.
Leg Holds
Lie on your back on the ground
with your hands palm down and your legs in a comfortable neutral position.
Slowly raise and bend your right leg and bring it to your chest. Wrap your
hands around your right knee and pull your leg close to you. Then gently place
your right leg down and switch sides.
Hopefully your hip flexors
are in tiptop shape and stretched out. Strengthening your hip flexors will help
improve your performance by increasing your stride and controlling your leg
movement.
Happy Training!
It’s important to rest the affected muscles if you have hip flexor strain. You should change up your normal activities to avoid overstretching the muscle. website
ReplyDeleteUnlock Flexors exercise is very effective and powerful exercise. You can try many exercise. Most of them exercise are
ReplyDelete* Standing Legs Lifts
*Lugnes
*Front Plank
Check out more on HipFlexInfo
Indicative hip flexor pain is most noticeable in activities that require power from the back, upper legs, and core. click here Before beginning any workout, be certain to are capable of performing the exercise.
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