Many people spend approximately a third of their entire day sitting down. Whenever you sit, you put your hips at ‘flexed’ position which causes your flexor muscles situated at your hips to stay shortened. They will, therefore, become tighter gradually each day that comes to pass. For this reason, you are supposed to exercise appropriately on a daily basis. The following are some of the best moves that you can incorporate into your everyday life to help you loosen your hip flexor muscles.
Before doing this exercise, you are supposed to lie on your back on a mat with your feet on top of the floor, arms at sides and bending your knees. Then, press into your heels trying to reach them using the fingers. After achieving this position, try to lift your hip region off the mat towards the ceiling. Make sure to squeeze your glutes and to put your shoulders backward and close together.
Stay at that position for several seconds repeatedly. You are advised to prevent your butts from touching the mat while lowering between reps. This pose is ideal for your glutes, hamstrings, and quads. It will relax your hip flex muscles efficiently.
The Pigeon Pose is popular to most people who do yoga. It comes in handy when trying to straighten the hip flexor muscles. While trying this pose out, start by positioning yourself in plank/pushup position. Then, lift the right foot from the floor and slide the right knee towards the left hand such that the outer ankle and the knee are resting on the mat.
After this, slide the other leg to the back as far as you can while positioning your hip squarely on the floor. While in this position, bring the upper body down without letting your chest fall. Stay at the position for some seconds and switch sides.
Seated butterfly stretch
Do not forget to try out this exercise if you wish to loosen your hip flexor muscles efficiently. Sit on a mat with your shoulders down, abs engaged and with a straight back. Also, ensure that you place your feet soles in front of you (put together). Bend your knees to the side.
While in this position, try to pull the heels of your feet towards you while instantaneously relaxing the knees towards the floor’s direction. Take deep breaths and hold the pose for twenty seconds. This will make your hips and inner thighs function correctly.
Balancing hip flexion
If you are one of the people used to sitting for more than eight hours in a day, you should not hesitate to try out balancing hip flexion. The move is ideal for straightening the hip flex muscles and is practical and workable. To do it, stand with your feet apart (slightly), toes forward, one hand on the hip and the other one on a chair or wall to give you support.
After that, shift the weight towards your right leg while ensuring that your spine is straight and the knee is bent slightly. Lift your left leg in a 90-degrees-bent-position as high as you can. You should strive to have your thigh parallel to the mat. Lower the leg slowly without resting your foot on the floor.
The pendulum is one of the simplest moves yet very effective. You are just supposed to lie on your back, legs straight up (putting the feet together), and toes flexed or pointed and forming a ‘T’ with your arms. Then, lower the legs several times steadily to the left without touching the ground. Repeat this severally and on a daily basis for desirable results.
Runner’s lunges/ reverse lunges
Stand in such a way that the hip-distance is apart with toes pointed forward, hands on hips and with straight back while making this simple move. Then, take a big step backward using the right leg ensuring that the upper body is unbent. Bend your knees as you lower your body such that the back knee will be moving toward the ground. Proceed to push off the rear leg thus stepping forward.
The above moves are efficient and recommendable to everybody. They will facilitate a comfortable and a healthy lifestyle. Do not hesitate to try out at least five or all the exercises mentioned above.