Take the hip in these simple movements that extend and strengthen hip flexors.
Dr. Andy Fata-Chan, a New York-based physical therapist and fitness coach at the moment of physical therapy and performance, told the post that static alignment often fails to address the essential cause of hip disturbance.
“The overall purpose when trying to eliminate the pain of the hip flexor is making sure the joints can actually move and the muscles can last,” he said.
Hip flexors are a muscle group along the anterior part of the upper thigh. They include iliacus, psoas major, rectus femoris and sartorius. Whenever you take a step, use the hip flexor muscles.
Focusing on hip flexors is essential for maintaining mobility in our golden years. A 2021 analysis found that the extension and strengthening of hip flexors positively affect the joints, ligaments and muscles around the hip, improving balance and reducing back pain.
Fata-Chan told The Post that there are several reasons why people experience hip flexor pain, but more common include a sedentary lifestyle, an increase in training and/or sprint damage.
Many Americans sit for eight in 10 hours a day, to the detriment of the back, buttocks, waist lines and hearts.
Lowering for prolonged periods can lead to overweight, muscle weakening, spinal stress, poor blood sugar regulation and lowered blood circulation throughout the body.
“If you are in a sitting position for an extended period of time, it puts hip flexors in an abbreviated position,” he explained.
“The muscles can be achieved and narrow when staying in the same position. There is no attitude that you can adopt that will address this, you need to get up and move. “
A study published in the American College of Sports Medicine newspaper found that only five minutes of foot every half hour can compensate for some of the increased risks associated with the decrease for long stretching of the day.
And while walking is a clear benefit for the body, sprinting can cause hip pain.
“Sprinting is a movement that requires your muscles to produce a lot of strength, especially in the hip flexor,” Fata-Chan said.
“We do not train sprints that often, so the muscles in our bodies can be deconditioned. People can hurt themselves when they go from not sprinting to run really fast from blue.”
Similarly, an increase in the volume of physical training can lead to pain in the hip.
“If you change your programming and start to increase the volume of your leg work, you may experience some flexible hip pain. This is especially common when people increase their volume of squats very quickly. “
Fata-Cahn notes that muscle training eccentically is essential for strength and relief of pain.
“Equal means that you are loading a muscle as it is extending. The body will respond to the stress that is placed on it, so when you train a muscle in an extended position, it will remodel yourself in an elongated position as it fits.”
Fata-Chan recommends incorporating these four target movements in your routine-whether as an addition or in self-self-relief and improved movements.
1. Blow stretched by breathing with AB Mat
Start by stretching in the “stroke” position, bent knees and flat feet.
Focus on breathing in your lower abdomen, breathing slow and controlled through the diaphragm. You need to be able to feel your essential engaged muscles.
“AB MAT supports the pelvis on a rear slope, allowing the lower back to relax, focusing on deep breathing, controlling spinal stretch and reduces tension,” Fata-Chan explained.
2. March Sprinter with low to high pieces
With a raised foot, stretch an exercise or ball medicine on the head and throughout the body.
“This movement aims at Rectus Femoris, a main flexor of the hip, while the shredded movement increases the extension by approximating the orientation of Psoas’ fibers,” Fata-Chan said.
3
Halos for Hip Health!
As Fata-Chan explained, “the semi-kneeling position puts hip flexors in an extended state, while Kettlebell Halo challenges essential durability and strengthens hip control under the dynamic load.”
4.
From a knee position, extend your arms and slowly grip.
“Holding yourself in a straight line from your knees to the shoulders and then slowly relying back you are creating maximum length in your hip flexors under load,” Fata-Chan said.
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Image Source : nypost.com