The hip flexors They are muscles that allow the knee to be brought closer to the chest and are located in the front part of the hip and thigh. By strengthening them, the health of various muscles, such as the hip, knee and lumbar spine, is also worked and improved.
Also, strengthening the hip flexors can go a long way in minimizing hip and lower back pain. If you still do not include this type of exercise in your routine, we invite you to discover its benefits and how to do it.
Benefits of strengthening the hip flexors
- Reduces the likelihood of injury
- Prevents the appearance of discomfort in the back or hip
- Works as a treatment for back, hip and knee pain
- Helps relieve muscle tension and lack of flexibility
3 exercises to strengthen hip flexors and reduce lower back pain
Start with five slow repetitions. Each one should last between two and three deep breaths. Increase the number of repetitions only if you follow the three points above.
It is preferable that you do a series of 5-10 repetitions every 2-3 hours, especially if you have back or hip pain. Thus, the muscles remain active and you prevent them from weakening from spending so much time in the chair. If you don’t have pain, you can do 2-3 sets with as many reps as you can.
Remember that, in case you have any discomfort when performing the movements, it is advisable to go to a specialist to follow a personalized treatment.
1. Simple hip flexion
1. Lie on your back with your knees bent, feet flat and flat on the floor.
2. Place your hand in the space between your lower back and the floor. In this way you will maintain the curvature of the spine.
3. Inhale as you bring your knee to your chest, without crushing your hand.
4. Exhale and return to the starting position, without increasing the space between the hand and the floor.
5. Once the movement is mastered, start with your legs straight instead of bent. Standing, against the wall, with a chair on its side that is the support.
2. The beetle
1. Lie on your back with your feet flat on the floor.
2. Support your spine well on the ground and raise your knee so that you make a 90˚ angle.
3. Hold the position for 2 seconds.
4. When you’ve mastered the technique, extend your right leg as you raise your arm on the same side toward your left knee.
5. Return to the starting position little by little.
6. Repeat on the opposite side.
3. Plank hip flexion
This exercise is ideal for strengthening the hip flexors, working the abdominals and the stability of the body.
1. Start with a plank position.
2. Bring one knee to the chest and return to the starting position.
3. Repeat with the other side.
If you consider that the movement is complicated, you can try doing it with your foot facing the wall, supporting your hands and body in a plank position.
and you, will you put them into practice?
Important: It should be clarified that does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying any information on this site for this purpose, does not assume responsibility for these acts. The intention of the site is only to offer information of a general nature to help in the search for personal development and growth.
Sources:
better with health
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