What are some hip flexor stretches?

In daily life, people will suffer from various muscle diseases, especially when they reach old age, many diseases will inexplicably come to the body. Some people have problems with their hip joints and often feel pain, which may affect the patient's daily life and work. In addition to cooperating with the doctor's active treatment, patients should do more stretching exercises. The following introduces the correct stretching movements for the hip flexors.

Hip flexor stretch:

These exercises are not only useful for those who have already been injured, but sports injuries can also be prevented by performing these stretches weekly or even daily. However, if you have an existing hip injury, swimming may be a good way to tone and strengthen your core while you rest and heal. The following stretches can be practiced at the gym or at home:

1 Anterior Hip Flexor Stretch

First, place your left knee on the ground and your right foot at a 90-degree angle in a high kneeling position. Then place your hands on your right thigh or on both sides of your waist, tilt your hips forward, and stretch in the front hip area. Hold for 5 seconds and repeat 5 times. When finished, switch to the other side for stretching.

2 Seated Butterfly Stretch

First, sit cross-legged on the floor or yoga mat, then straighten your back and down your shoulders, keep your core tight, press the soles of your feet together in front of you, bend your knees to both sides, and try to make your heels face you while relaxing your knees towards the floor. At this time, do not use your hands to push your thighs down to the floor. You should use your thighs and core muscles to push them down, lean your body forward, try to keep your abdomen parallel to the ground, then take a deep breath and hold for 10-20 seconds.

3 Supine Hip Flexor Stretch

Lie on your back on the floor, then bend your left leg with your left knee facing you. Gently pull your leg toward your head and feel the stretch in your hip muscles. Take a deep breath and hold the position for 3-5 seconds. Then release it and switch to your right leg. Repeat the above movements 5 times on each side.

The reason why the psoas muscle has received so much attention is that it plays many important roles. From a skeletal perspective, it stabilizes the spine and flexes the hip, while it also assists in external rotation and adduction (bringing the hips together). Its most important function is to connect the leg muscles and the spine, so any leg movement will have an impact on the spine.