Best way to stretch hip flexors

Regular stretch hip flexors is an effective way to help protect your back by increasing flexibility and reducing the risk of injury, back pain. Let’s do the following exercise every day, it will also help you prevent sore muscles, relieve back pain.

Some tips to stretch hip flexors safely

Before starting a new exercise program, you should consult your doctor, especially if you have a history of spinal problems or back injuries. And then, you can follow the general guidelines below:

–          The important thing you should remember: you have to warm up your body before starting do exercises. Warming up between 5- 10 minutes with gentle activities such walking on the treadmill or exercise bike riding comfortable pace. Because if you do exercises for stretch hip flexors when the muscle do not be warm up. It can lead to the injury during training.

–          Stretchy slowly, avoid making moves hastily.

–          Only moderate strength training and stop as soon as you feel a slight pain to avoid causing damage to the hip.

–          During the training, you should let the body has time to relax for at least 5 seconds.

 

  1. Standing and folding

    Best way to stretch hip flexors

    Best way to stretch hip flexors

– Start with upright posture, with legs extended shoulders.

– Put your hands down to below the waist. Breathe deeply and slowly to relax.

– Bend your torso behind, keeping your knee straight. Use two hands to support your back. Hold for 5 seconds.

– Slowly return to the starting position.

  1. Kneeling and keeping your back straight

    Best way to stretch hip flexors

    Best way to stretch hip flexors

–          Kneeling your knees and put your elbows on the floor. Hands extended by the shoulder and keep your arms it straight.

–          Then, kick your leg forward, put your body weight on your arms. Next, round up the shoulder, and lower your posture a little low. Hold it for 5 seconds.

–          Lower your leg down and put your foot behind, then put your butt as close as possible to your heel. Keep your arms extended and straight forward. Hold for 5 seconds.

–          Slowly return to the starting position and perform it 10 times.

  1. Knee stretching

    Best way to stretch hip flexors

    Best way to stretch hip flexors

–          Lie on your back on the floor with your legs extended.

–           Lift and pull your right leg back until knee touch to your chest. Hold the knee or your leg by your right hand, and pull the legs until feel the traction in the lower back and buttocks.

–          Remain the position, and tighten your abdominal muscles and press the spine to the floor. Hold for about 5 seconds.

–          Slowly return to your original position and do the same with the left foot.

–          Do the same with both feet simultaneously and perform each side 10 times.

READ MORE: UNLOCK YOUR HIP FLEXORS

Exercises for hip stretching to reduce back pain

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