Achieving a healthy lifestyle with physical fitness is a growing trend. While many might associate fitness with a gym routine, stretching is an integral part of many people’s physical fitness. Stretching your muscles, especially the hip flexors, is an important part of keeping the entire body flexible and injury-free.
When not properly stretching the hip flexors, it can result in pain in the hips, lower back, and even everyday bodily movements. Ensuring your hip flexors are flexible and in good shape is an important part of staying fit. In this article, we will cover the top stretches for your hip flexors, why they’re beneficial, and how to properly execute them.
Benefits of Stretching Your Hip Flexors
Stretching your hip flexors provides several beneficial and often overlooked advantages in your physical fitness routine. The primary benefits of stretching your hip flexor muscles include the following:
• Increasing flexibility: Stretching your hip flexors will help to improve the mobility of your hip joint. You’ll be able to bend and move faster since you won’t be limited by tight hip flexors.
• Reducing tightness in your hips: Having tight hip flexors can create pain in your hips and lower back. Stretching can help to reduce the tightness and alleviate the pain.
• Reducing the risk of injury: When your muscles are tight and lack flexibility, it can make you more susceptible to injuring yourself. Stretching your hips before exercise will reduce the risks associated with physical activities.
Top 10 Stretches For Your Hip Flexors
Now that we’ve discussed the benefits of stretching your hip flexors, let’s go through the top 10 stretches you can do to help keep your hip flexors in good shape. Before trying any of these stretches, always make sure you warm up and that your muscles are warm before stretching to reduce any strain on either your muscles or joints.
- Lying Bent Knee Stretch
Lie flat on your back and bring your right foot to your chest while keeping your left leg extended. Hold this position for 30 seconds then switch to the other side.
- Standing Hip Swivel
Stand with your feet hip-width apart and your hands on your hips. Shift your weight to your left side, then twist your hips and torso to the right. Hold for 10 seconds, then switch sides and hold for 10 seconds.
- Seated Hip Flexor Stretch
Sit on the floor in a butterfly or crossed-leg position. Bend the knee on your right leg, and bring the heel of that foot to the glutes. Keep the left leg out straight, and sit up tall while pressing the other hip back. Hold this position for 30 seconds, and then switch sides.
- Sitting Groin Stretch
Sit with your legs extended and your back straight. Place the soles of your feet together and then sit tall, reaching your arms up towards the ceiling. Hold this position for 30 seconds.
- Kneeling Hip Flexor Stretch
Kneel on your right knee, with your left knee in front of you and your left foot flat on the ground. Make sure the hips are aligned, and lean the chest forward while squeezing the glutes. Hold for 30 seconds, switch sides and repeat.
- Standing Quad Stretch
Stand tall with good posture, and then grab your left ankle with your left hand. Gently press the ankle back towards the glutes and tighten the glutes as you do so. Hold for 15 seconds, and then switch sides.
- Hip Extension
Lie flat on your stomach with your legs straight out behind you. Using the glutes, press the right leg straight up and hold for 15 seconds. Switch legs and repeat.
- Standing Glute Stretch
Stand with your feet slightly wider than hip-width apart and keep your knees slightly bent. Gently shift your weight to the right side, as you bring your left arm up and press it over your head. Hold for 15 seconds and then switch sides.
- Lying Glute Stretch
Lay on your back and, while keeping the left leg flat on the ground, cross the right ankle over the left knee. Then use both hands to pull the left knee towards your chest. Hold for 30 seconds, switching sides.
- Kneeling Lunge Stretch
Kneel on both knees and, keeping the left knee directly below your left hip, step your right foot forward. With the back knee still down, contract the glutes to press the hips forward until you feel a stretch. Hold for 15 seconds then switch sides.
Hip flexor stretches don’t have to be time-consuming or complicated. A few simple stretches a few times a week can make a major difference in your physical fitness routine. With a healthier and more flexible range of hip motion, you can reduce the tightness and pain that can plague this delicate but essential part of your body. So make sure you incorporate some hip flexor stretches into your weekly exercising schedule, and enjoy all the fantastic benefits they have to offer.
