The hip flexor muscles are used for several daily activities like walking, running, lifting legs while walking upstairs etc. The abdominal muscles form the core of the body and they directly influence these activities. The hip flexors take all the force from lower body to stabilize the body. So, the strong hip flexors are required to boost energy, immune system, sexual function, strength and athletic performance. The weak hip flexors are a sign of aging and reduce the overall potential of the body. You can learn the tips & tricks to rejuvenate your body through the best exercises for hip flexors in this article.
What are hip flexors?
In medical terminology, a flexor is a muscle that flexes a joint. The hip flexors, as the name suggests, are flexors around the hips. The well-stretched and strong hip flexors help avoid injury or prevent existing injuries getting worse.
Where are hip flexors located?
The ball and socket joints connect the legs to the upper body. The hip flexors muscles surround these joints. They consist of five distinct muscles. They are important for the lower body movements. However, they are often the most neglected muscle group due to lack of awareness. The hip flexors location makes them vital for the balance of overall body.
Symptoms of tight hip flexors:
The primary symptom is that these muscles feel tight. The person fails to stretch them to the normal limits. They can also impact other areas of the body, so they can have several side effects. The following are the symptoms of tight hip flexors:
Causes of tight hip flexors:
The modern lifestyle is the biggest culprit for it. The hip flexors require consistent daily movement which is their primary role in the bodily activities. When a person sits all day, the hip flexors (iliopsoas, in particular) shortens, making the flexors tight. Some athletes are also prone to tight flexors due to the constant lifting of legs. A weak core can equally contribute to the problem.
Risks of tight hip flexors:
There are several problems associated with tight hip flexors. They can lead to the following problems:
Tight hip flexors test:
The tightness can be evaluated with the help of a test. You need to lie down on your back over a table or a bench. While keeping one leg down, pull the other with the knee up towards your chest and hold it there. If your hip flexors are loose, you should be able to keep one leg down with the knee bent at 90 degrees while the other lifted over your chest without any difficulty. If there is any difficulty in these movements, then it indicates tight hip flexor muscles.
Sore hip flexors:
The sore hip flexors result in constant pain during any movement of the flexors. Generally, a sharp pain runs from the front of the pelvis to the top of the thigh while lifting a leg. This is a serious condition and it is always suggested to keep your flexors loose to avoid such problems.
Exercises for hip flexors:
The exercises should be followed from simple to complex routine without straining the muscles at once. The flexors slowly train to the workout routine and you should see relief within a couple of weeks. However, it is advised to continue doing these exercises for a healthy lifestyle.
Mountain climbers:
It is a motion to mimic climbing up rocks while resting in a plank-like position.
Lunges:
They strengthen leg and hip muscles through a variety of ways. Lunges can be performed forward, backward and towards either side. The forward lunge is performed as follows:
Straight leg raises:
It is a simple exercise with very good results. It starts in a plank-like position and follows simple steps.
Squats:
They are flexible exercises to strengthen legs and core at the same time.
Clamming:
It is a very good exercise to strengthen hip muscles.
These simple exercises and stretches can help a person loosen the flexors and maintain strong & healthy hips. The regular workouts for hip flexors muscles can improve the quality of life.
What are hip flexors?
In medical terminology, a flexor is a muscle that flexes a joint. The hip flexors, as the name suggests, are flexors around the hips. The well-stretched and strong hip flexors help avoid injury or prevent existing injuries getting worse.
Where are hip flexors located?
The ball and socket joints connect the legs to the upper body. The hip flexors muscles surround these joints. They consist of five distinct muscles. They are important for the lower body movements. However, they are often the most neglected muscle group due to lack of awareness. The hip flexors location makes them vital for the balance of overall body.
Symptoms of tight hip flexors:
The primary symptom is that these muscles feel tight. The person fails to stretch them to the normal limits. They can also impact other areas of the body, so they can have several side effects. The following are the symptoms of tight hip flexors:
- Difficulty standing up straight
- Tightness or ache in lower back, particularly while standing
- Pain in glutes
- Tightness and pain in neck
Causes of tight hip flexors:
The modern lifestyle is the biggest culprit for it. The hip flexors require consistent daily movement which is their primary role in the bodily activities. When a person sits all day, the hip flexors (iliopsoas, in particular) shortens, making the flexors tight. Some athletes are also prone to tight flexors due to the constant lifting of legs. A weak core can equally contribute to the problem.
Risks of tight hip flexors:
There are several problems associated with tight hip flexors. They can lead to the following problems:
- Lower back pain
- Limited mobility
- Walking abnormally
- Reduced speed
- Pain in the hips
- Risk of injury while exercising
- Prolonged hip problems
The tightness can be evaluated with the help of a test. You need to lie down on your back over a table or a bench. While keeping one leg down, pull the other with the knee up towards your chest and hold it there. If your hip flexors are loose, you should be able to keep one leg down with the knee bent at 90 degrees while the other lifted over your chest without any difficulty. If there is any difficulty in these movements, then it indicates tight hip flexor muscles.
Sore hip flexors:
The sore hip flexors result in constant pain during any movement of the flexors. Generally, a sharp pain runs from the front of the pelvis to the top of the thigh while lifting a leg. This is a serious condition and it is always suggested to keep your flexors loose to avoid such problems.
Exercises for hip flexors:
The exercises should be followed from simple to complex routine without straining the muscles at once. The flexors slowly train to the workout routine and you should see relief within a couple of weeks. However, it is advised to continue doing these exercises for a healthy lifestyle.
Mountain climbers:
It is a motion to mimic climbing up rocks while resting in a plank-like position.
- Lie on your back with arms & legs flat on the ground
- Pull the right knee up to the same side of chest while keeping hands firmly on ground
- Slowly return to the starting position and repeat with left leg
Lunges:
They strengthen leg and hip muscles through a variety of ways. Lunges can be performed forward, backward and towards either side. The forward lunge is performed as follows:
- Stand with your feet slightly apart and hands hanging straight on hips
- Step forward stretching to a comfortable distance with heel touching the floor first
- Bend both knees at 90 degrees with the forward knee over the ankle and the other knee over ground
- Return to the standing position
- Repeat with the other leg
Straight leg raises:
It is a simple exercise with very good results. It starts in a plank-like position and follows simple steps.
- Lie on your back with arms & legs flat on the ground
- Bring both feet close to the buttocks bending knees in a triangle
- Slowly lift the right leg in a straight line as high as possible
- Return to the previous position and repeat with the left leg
They are flexible exercises to strengthen legs and core at the same time.
- Stand with your feet slightly apart and hands hanging straight on hips
- Slowly bend the knees and push the buttocks towards the ground
- Continue until the thighs are parallel to the ground while simultaneously lifting hands forward parallel to the ground
- Return to the standing position and repeat
Clamming:
It is a very good exercise to strengthen hip muscles.
- Lie on your back with arms & legs flat on the ground
- Turn to a side with legs slightly bent at knee and stacked on top of each other
- Move the top knee as high as you can while keeping the feet together
- Slowly return to the previous position and repeat
These simple exercises and stretches can help a person loosen the flexors and maintain strong & healthy hips. The regular workouts for hip flexors muscles can improve the quality of life.
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