UNLOCK YOUR HIP FLEXORS

HIP FLEXORS:

A muscle that imparts mobility to the joint is called a flexor and when we think of the muscles which bring mobility in our knees are together called as hip flexors. They include the iliopsoas, the rectus femoris, the sartorius, the pectineus and tensor fasciae latae.

The job of the hip flexors is to bring mobility in the knee and set in motion. The knee when made to approach our body needs to be bent or pulled. These movements are resultant effects of the smooth functioning of hip flexors.

But, just like any other thing if not maintained properly or is put to use regularly and wisely gets subjected to tear and wear. Similar is the case with our muscles, be any. So, hip flexors may also get tight if not maintained with proper workouts and regular exercises to keep the mobile.

Causes for tight hip flexors:

1. Overuse of these muscles, the hip flexors and the tendons that connect them with the joints may get easily strained.

 2. Modern lifestyles have taken synonym with being sedentary. We do not wish to come out of our comfort zones and ready to make earning by sitting for longer hours. This can lead to tightness in the hip flexors.

 3. Imbalances between different groups of muscles which are responsible for walking and running.

SYMPTOMS OF TIGHT HIP FLEXORS:

Symptoms associated with a strained hip flexors range from mild and hard to be noticeable to severe needing immediate attention. Lower Back pain, cramping sensations, sudden pain in the knees, tenderness or stiffness in the hip region, or pain that can be felt in the region of the upper groin are all the symptoms that take us in a direction to make them associated with tight hip flexors. The pain can be mild but may progress and worsen.

OVERCOMING YOUR TIGHT HIP FLEXORS:

When you can associate these symptoms with your condition, you may realize the underlying cause and may want to ease the discomfort so as to regain mobility.

So, here we have come up with some of the helping hip exercises that may help you be relieved from the tight hip flexors. Here is your personal guide to unlocking your tight hip flexors.

These are generally a complete regimen of exercises that target to relieve the tightness so as to improve your performance in and productivity in everyday life or sports or workouts.  Every exercise you perform to unlock your tight hip flexors is going to act as a lubricant in a piece of machinery. They will ensure the smooth functioning of the muscles without facing any friction.

o    Pigeon Pose also known as Kapotasana: This pose is done to increase the rotation of the femur bone. It works on both the weak areas. A leg is stretched out and set to the rotation. While the other is set in a position. So, both rotation and stretching are done. This will open your hip.  Take one foot towards your hand in another direction. Say if you are taking your right foot forward, move it towards the left hand and vice versa. Set the toes of the forward foot in motion to bring the knee approaching the floor. Press your hands gently to become upright. Forearms are to be placed on the ground leaning forward from your hips. Repeat the exercise now on the other side.

o    Butterfly pose also known as Baddha konasana: This pose is to be done if stretching of groin areas and knees are also to be done along with the hips. This pose brings strength to the weak abdominal muscles. You will have to sit in a straight position to perform this pose. Bring both the feet to touch together. Hold them with your hands and set your knees into the motion just like the wings of the butterfly. There it is from where this pose derived its name.

o    Lotus pose or the sitting exercise, also known as the padmasana: If you had a hard day sitting and working all day or did a high-intensity workout, you may need to do this exercise to bring you relief. Sit straight and pull your feet away from your body. Now lean forward as hard as you can. You will be able to feel it in your hip region. This is a good hip opening exercise.

o    Bridge pose, also known as the setu bandhasana: This pose provides toning to the hip flexors. To perform this pose, as the name suggests, you will have to form a bridge. Lie down with your back touching the base floor. Extend your arms and put your hands down. Now gently bend your knees to get you lifted up. The lift will be supported by the feet which are positioned on the floor. Lift up your hip to form an overhead bridge. Stay the same for as long as you can. Take a deep breath and repeat the process.

o    Kneeling pose, also known as the virasana: If you are a regular work out person, you may need to perform this asana. This exercise improves performance during regular workouts. It can correct postural problems. To perform this pose, sit on the floor in the kneeling position with your knees bent taking your legs towards your hips to create a 90-degree angle. Now rest your hips on your legs. You can place your hands on your laps. This is another seating exercise but very powerful in opening up the tight hip flexors. You can sit in the position for as long as you can. This will provide strength to your knees and will also relax the overstrained muscles. If you are in knee pain, you will feel the clinch in the knee and will be wanting to get off the pose to relax your knee. This will provide mobility to the knee. Repeat it for 4-5 times. Let your body relax in the pose for at least a minute each time.

A regular workout and stretching will help your hip flexors not to get tight.