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Easy and Effective exercises for tight hip flexors

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Who are liable to tight hip flexors:

Most physiotherapists will tell you the most cases that come to them are of tight hip flexors. This problem is more common among those people who have jobs in which they have restricted movement sitting all day.

What are tight hip flexors:

Tight hip flexors can just not set in, but have a definite reason for this problem. It would either be happening due to some weakness or due to continuous sitting on a chair. The most common cause of this menace is the feebleness in the latter chain, insufficient core stability, motor control and poor alignment.

What tight hip flexors could do:

If these hip flexors remain in asimilar condition and are not treated then it can lay the foundation for hip pain and lower back pain. One can also be liable to groin muscles pain from this problem as these muscles are attached to that part as well and the tightness could lead the pain to affect that part of your body as well.

Why do hip flexors stretch:

If you stretch the muscles of hip area, the stretch will impart a certain pressure on this area and will not allow it to become hard and tight thus lowering the danger of any kind of injury to this area. If you add these exercises into your daily routine it will not avoid any kind of a pain in your hip area but also will provide it the proper amount of strength as well.

Seated Butterfly stretch:

This stretch targets your thighs, lower back, and hips. This is very simple exercise needing no equipment and consuming the very little time of yours.

How to:

  • Sit on the floors in such a way that your back is straight and some pressure is being exerted on your abs.
  • Then take both of your feet in front of you in such a way that both of them are joined and knees are bending out in the sides.
  • Now relax your knees and allow them to fall a little towards the floor
  • After this take deep breaths and keep on holding this position for about 20-30 seconds.

Pigeon Pose:

This is more of a yoga pose Which helps to strengthen your hip flexors present on the back side of your leg. This is quite an advanced move so make sure that you do it carefully.

How to:

  • First of all, lie down in a plank’s position.
  • Then lift your left foot slide it in the forward direction and keep it moving forward until it touches your right arm
  • Now straighten your arm and lie down keeping your knee bending and having your hips square.
  • Hold this stretch but make sure that your chest does not fall and when you are done repeat the same procedure with the other leg.

Bridges:

This stretch put the posterior chain of your body in action while stretching your hip flexors in such a way that they receive a proper amount of strength.

How to:

  • Lie in such a way that your back is straight and is lying down on the floor while keeping your knees bent foot placed on the floor and arms at the side straightened.
  • After this, while pressing into the heels pull your hips off the ground toward the sky.
  • Hold this position for about 10-30 seconds depending upon your will and while holding this position take deep breaths.

Hip Strengthening exercise:

Above mentioned processes were intended to give stretching to your hip flexors. While these exercises will be strengthening your hip muscles and flexors so that you could not be prone to these problems are could lead a healthy life. These are best for people having weak flexors as it can provide them the proper amount of strength and stamina to them.

Lunges:

This is a very simple exercise which involves your thighs and hip muscles

How to:

  • First of all stand straight while looking straight keeping your head as straight as possible.
  • Take a small step forward with your right foot.
  • While in the same position put your all weight on the right foot bend down your left leg
  • Make sure that your left leg do not touch the ground and your right knee should be directly above your right ankle.
  • Step back and take your original standing position.
  • And then repeat the same process for your other leg.

Floor side mountain climbers:

For this exercise, you will need anything that can slide over the floor.

How to:

  • Take a pushup position
  • Keep your sliders under both of your feet.
  • Then pull your right leg in front of the chest in such a way that your sliding that slider under your foot and then pause it for a second or two
  • Now bring that leg back while sliding the slider and then repeat the same procedure with your other leg.

Hip flexion:

This exercise has the ability to give the stretch to your hip and also can give the required amount of strength.

  • Lie down on the floor in such a way that your back is facing the floor and legs are straight.
  • Then having your hands on the right knee bring your leg as close to your chest as possible, give some pull on the knee and then take back the leg as slowly as possible.
  • Then repeat the same procedure with your left leg. And you will see effective results very soon.

Now that you are well aware of which exercises to perform whenever involved in such pain or problems. You should be repeating these processes daily if you want to avoid injury and other related problems.

Hip exercises for a great butt

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There are many people who have adapted their lifestyle in such a way that they have neglected exercise completely. Thus it is more liable to different diseases that before could not be attached to them. Exercises are perfect for feeling strong, fit and active in the daily life.

Why Do Hip exercises:

Hips are the most important part of your body. But are least used by those people who are adapted to sit in their office chairs.  If these are not exercised it can lead to losing hip flexors that can cause you trouble while running or plopping down while playing with your kids.

Plie squat:

This is the type of squat that if you perform it in a consistent manner with the right technique will not only give the strength you always needed but also the flexibility and mobility required during jogging or sprinting.

How to:

  • Stand tall, spread your legs wider than your shoulder and point out your toes at 45o
  • Keep your back as straight as possible and transfer your weight in the heels of the feet
  • Keep your hands and arms under your chin and bend your knees, go down engage your thighs and glutes while going down
  • And then go back to the original position
  • Repeat 10 times in a set of 2

Lateral step out squat:

This also involves a squat position. It is far more effective, as it puts far more pressure on your butt and thighs. As you get to know the technique and start doing it properly put some of the ankle bands in order to increase the weight and imparting the extra pressure

How to:

  • Stand tall with legs spread wide having toes on 450
  • Make sure that the knees are placed in front of the toes
  • Get lower down just as we do in the squat
  • And while you are holding the squat position take two steps towards the right direction
  • And then after getting back to the same position, get up
  • After this again get down and while holding the position take two steps towards the left and then come back to the original position.

 

Plank Leg left:

The other type of exercise that has proven to be the most beneficial among various hip exercises is the plank leg left.  This move is very difficult to perfect as it has minute details that can be some time could be muddled horribly. If you do this move absolutely right it’s guaranteed that your but will be perfectly tuned.

How to:

  • First of all get into the plank position, the hands are planted in such a way that they are under your shoulders and you are on your toes and while doing this make sure that your butt is down.
  • Then lift your right leg and move it in the right direction away from your body and then bring it back to its original position
  • After this lift your left leg and take it in the left direction away from your body and then bring it to its original position.

Standing kick:

It is a very simple exercise that targets your quadriceps, butt, glutes and inner thighs.

How to :

  • Stand straight having your hands on the hips, keep the toes straight and knees in the straight direction
  • In this same position lift your right leg at a very slow speed and extend it to the side at the height of the hip
  • Then repeat this same procedure with your left leg and at the hip height and then bring back your leg at the same position.
  • While extending the leg at the side, make sure that you keep the leg up high for about 4- 5 seconds and then bring back
  • Do this for 30 repetitions for both legs.

Single Hip –Lift:

This exercise is the best if you want your butt to look bigger. This exercise also exerts pressure on your lower back, which has the ability to make the muscles around the lower spine region hardier`.

How to:

  • Lie down on the floor in such a way that your legs are bent.
  • Then lift your right leg in the bent position, while lifting the leg lift your back at the same time and for about 3-5 seconds go back to the original position.
  • Now do the same procedure for your left leg
  • While lifting the leg make sure that your left foot’s heel is only touching the ground.

Lying leg lift:

It is the last move in this dynamic exercise regime for your butt and thighs. This exercise is more specialized for the glutes and if used regularly can give considerable effects.

How to:

  • First of all lie down flat in such a way that your head is facing in the direction of the earth.
  • Keep your forehead on your hands
  • Now lift your left leg first and crush your glute and extend it above the ground as high as could can.
  • Make sure while doing this your leg is straight
  • When reaching the peak point, pause there for few seconds as long as you can and then bring it back

Repeat this procedure for 10 times in 3 sets