Try these moves to boost your performance and reap the benefits.
However, the standard Rx of stretching your hip flexors may not be the key to long-term relief.
Ahead, physical therapists explain the benefits of substituting hip flexor exercises for stretches.
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Its important for pretty much daily life.
And, like all muscles,hip flexorsplay an important role instabilizing your joints, she adds.
Stretching the muscles was presumed to be the best way to counteract that effect, says Sekely.
A major injury or the development of scar tissue would need to take place for that, she explains.
Stretching does feel good it gets you in a different position, and your body likes to move.
Prevents Muscle Imbalances
Discomfort isnt the only side effect of weakhip flexors.
Translation: Keeping your hip flexors strong isthe key to staying pain- and injury-freeandhelping you move more effectively.
In turn, youll get even more bang for your buck by mixing them into your workouts.
When deciding which hip flexor strength exercises to perform, opt for moves specific to your sport or goal.
Runners, for instance, will want to choose hip flexor exercises that are performed in a standing position.
Think: standing marches, says Sekely.
(Psst,this standing abs workoutalso has moves that target your hip flexors.)
Where to place strength exercises for your hip flexors within your workout also depends on your activity of choice.
5 Best Hip Flexor Exercises
Ready to give your hip flexors the time and attention they deserve?
Weave them into your pre-cardio warm-up routine or build them intoyour lower-body workoutto score their benefits.
Since this move alsochallenges your balance, feel free to hold onto a wall if needed, says Cook.
Draw shoulders down and back and engage core.
C.With control, slowly lower left foot back to the floor.
Lift hips as high as possible without allowing the lower back to arch.
Allow toes to lift off the floor.
D.Pause, then with control, slowly lower right foot back to the floor.
Repeat on left side.
This adds more resistance, making it more strenuous than the bodyweight version.
Lift hips as high as possible without allowing the lower back to arch.
D.Pause, then with control, slowly lower left foot back to the floor.
Place a yoga block a few inches to the right of right foot.
B.Engage core and contract quadriceps by pressing the backs of knees into the floor.
Place both hands on the wall at shoulder height.
B.Draw shoulders down and back and engage core.
Keeping left foot flexed, drive left knee up toward chest, lifting it as far as mobility allows.
C.Hold for 5 to 10 seconds.
Then, with control, slowly lower left foot back to the floor.
