A feeling of tightness across your hips comes from tension around your hip flexors. The hip flexors are a collection of muscles which are around the top of your thighs that connect the upper leg to your hip. These muscles allow you to bend at your waist and raise your leg.
Some of the chief hip flexors are the following:
- Iliopsoas,
- Rectus femoris,
- Tensor fasciae latae, and
- Sartorius.
Many individuals have tight hips, from individuals who spend several hours a day sitting to regular gym-goers as well as professional athletes. Some individuals are more prone to tightness in that area of their body, as well as. Tight hips may put you at an increased risk for injury owing to the increased demands on tissues which aren’t moving properly.
The Benefits Of Hip-Strengthening Exercises
While not everyone is able to have hips as agile as Shakira, we are all able to benefit from strengthening the muscles which support this ball-and-socket joint. Our hips aren’t only accountable for the rocking dance moves that we bust out from time to time but they’re also a vital area for runners, bikers as well as non-athletes alike.
Sitting for the best part of the day — something which almost all of us are guilty of — promotes tight hip flexors. Tight hip flexors may cause lower back pain, hip pain as well as injury. As well, hip problems don’t end there. As stated by the pre-eminent American Academy of Orthopaedic Surgeons as well as other related associations over the globe, hip replacements are on the increase in the United States. They peak among adults who are in early middle age.
Obviously, you know what it feels like to suffer from a tight muscle. However, tight hips aren’t just uncomfortable — they could lead to all sorts of other aches and pains, particularly in the lower back. Individuals focus on the hips and say their hips are tight, however we don’t always think about the fact that your lower back connects to our legs at the hip. Tight hip flexors make it more difficult for your pelvis to rotate properly, which can cause your lower back to overcompensate and this can be a set up for lower-back injury.
Foam Roller Stretch
You are able to use a foam roller in order to loosen up tight hips.
- Lie with your face down, with your foam roller beneath – and somewhat below – your right hip.
- Put your left leg to the side with your knee bent at a 90-degree angle.
- Rest your forearms on the floor in front of you in order to take some of your body weight off of your hip. This will make sure that the stretch less painful.
- Extend your right leg straight out behind you. Make sure that your toes are pointed backward as well as the front of your foot flat against the ground
- Slowly move backward and forward over your foam roller.
- For an extra stretch, add in some side-to-side movement as you roll.
- Continue for up to half a minute. As you roll, recognise any trigger points, or points which feel extra tight or painful. You will be able to focus on those areas for about 10 seconds in order to relieve some of the tightness.
- Repeat with your left hip.
Seated Butterfly Stretch
This simple move will allow you to stretch your inner thighs, hips as well as lower back. And you can also do it sitting down:
- Sit on the floor with your back up straight and abdominals engaged.
- Drive the soles of your feet together in front of you. Allow your knees to bend out to the sides.
- As you pull your heels towards you, relax your knees and allow them to get closer to the floor.
- Take a deep breath. Make sure that you hold this pose for between 10 and 30 seconds.
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