Best 3 Exercises To Strengthen The Hip Flexors

Strengthening the hip flexors can help reduce hip and lower back pain. However, when is it appropriate to do them? How do you do them? First of all, we should know what these muscles are and where they are.

Best 3 Exercises To Strengthen The Hip Flexors-Sexual Health News

Hip flexors are muscles that bring the knee closer to the chest. The most important are the quadriceps and iliac pesos, and they are located in the front part of the hip and thigh. Other muscles also help with hip flexion, even if it is not their main function (such as some hip adductors and abductors).

Therefore, strengthening the hip flexors also serves other muscles, which improves the health of your lumbar spine, hip and knee. If you still do not include this type of exercise in your routine, we invite you to discover its benefits and how to do them.

Why strengthen hip flexors?

To reduce the chance of injury in runners, athletes and active people. It has been proven that weakness of hip flexors and abductors increase the risk of injury.

• To prevent the appearance of discomfort in the back or hip. Hip flexors are weakened by sitting all day because we do not use them in that position. This weakens them for a long time, increasing the likelihood of feeling pain in the lower back and hip.
• As a treatment for back, hip and knee pain. In people with these joint pains, strengthening hip flexors can reduce symptoms.
• In some people, stretching these muscles is a temporary solution to a major problem; The problem behind muscle tension and lack of flexibility is muscle weakness. If the goal is to reduce pain, then it is better to try both stretching and strengthening.
• If this is your case, try strengthening the hip flexor stretch only one week and the second week only, then compare the results. Stay together which gives you more benefit or try a combination of both.

Best 3 Exercises To Strengthen The Hip Flexors-Sexual Health News

When to strengthen hip flexors?

• If you have a feeling of tension or compression in front of the hip.
• When you have lower back or hip pain, especially if you spend a lot of time in the same position (eg standing on a chair or in a chair).
• If you have already done hip flexor stretches to alleviate any symptoms and there has been no major difference in symptoms, their intensity has increased or they have reappeared intermittently.
• If you have not strengthened hip flexors to reduce symptoms before.
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• If you try exercise to strengthen hip flexors and do not feel improved, it is best to go to a reliable physiotherapist so that you can get a personalized treatment.
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How to strengthen hip flexors

Basically you should do hip flexion movement against some resistance. This resistance can be gravity, elastic band, weight etc. As everything depends on each body, use the following guidelines to strengthen the hip flexors:

Focus on making this step appropriately. In some exercises, your lumbar spine should maintain its curvature, it should not be flat. We will explain how to achieve this later.

This is not a contest of how many repetitions you can do. It doesn't matter if you recur less than you expect; The priority is that you do it right.

This practice should not speed up your breathing. You should breathe normally in all iterations.

3 exercises for hip flexors

Start with 5 slow reps. Each repetition should be between 2 and 3 deep breaths. Only increase the number of repetitions if you follow the last three points.

It is better that a range of 5-10 repeated every 2-3 hours, especially if you have back pain or hip. Thus, the musculature remains active and prevents weakening from being in the chair for so long. If you do not have pain, you can do 2-3 sets with the number of repetitions you can do.

Best 3 Exercises To Strengthen The Hip Flexors-Sexual Health News

1. Simple hip flexion

This exercise will teach you how to learn movement properly.

To do this:

Bend your knees and keep your feet flat on the floor.

Place your hand in the gap between your lumbar spine and the floor.

Inhale while bringing the knee to the chest without crushing the hand. In this way, you maintain curvature of the lumbar spine.

If you actually bring your knee to your chest, then your lumbar spine is going to be flattened out, this is normal. Therefore, do the movement until you feel that if you go a little further, you will start crushing your hand. He is your endpoint.

Exhale while returning to the starting position, without increasing the space between your hands and the ground.

Once you have mastered the movement, you can make it more difficult by following this progression (you must maintain enough lumbar curvature in each):

Start with your feet instead of flexed.

Standing against the wall, with a chair next to you for support.

Without a chair, but against the wall.

Without leaning against the wall, but with a chair to support you in case of imbalance.

Without a chair.

2. Hip flexion with iron

This exercise is excellent not only for strengthening the hip flexors but also for the stability of the abdomen and your body in general. Before doing so, make sure that you can iron properly, for at least 20–30 seconds.

To do hip flexion with iron:

Start with an iron posture.

Without modifying the iron, bring one knee to the chest.

Return to the starting position and repeat with the other side.

If this exercise is too difficult for you, you can try it by standing in front of the wall, bending with your hands and body in an iron position. Then you can do it on a chair. The idea is that you start from vertical and bend slowly until you manage to do it horizontally.

3. Beetle

Like the previous one, this exercise works on hip flexors, abs and stability of your body in general. This can be difficult initially, especially if you have no experience, but at the very least it will be easy to do and you will feel the benefits in your day today. In this exercise, you should flatten your lower back to perform it correctly.

To do this:

Lie on your back, with your feet flat on the floor.

Crush the ground with your lumbar spine and raise your knees up so that they form an angle of 90 degrees.

Hold this position for 2 seconds.

If by now you can do it without much effort (if you squeeze the face the effort is excessive), the following is:

Extend your right leg while extending your hand in that direction in the direction of your left knee.

Slowly return to initial position.

Do the same on the other side.

Final Recommendations

Remember that the effects of these exercises are cumulative. The secret is to do it often, at least once a day. With perseverance and patience, you will achieve the desired result.