Hip Flexor Stretch
The Hip Flexor Stretch is an excellent exercise to improve hip flexibility and relieve tension, especially if you sit a lot during the day. The exercise targets the hip flexors and helps prevent lower back pain.
How to Perform the Hip Flexor Stretch Correctly
Here's a step-by-step guide to ensure you're performing this stretch with proper technique:
- Begin in a kneeling position with one knee on the floor and the opposite leg bent in front of you.
- Keep your upper body upright and tighten your abdominal muscles.
- Gently push your hip forward until you feel a stretch in the hip flexor of the back leg. Make sure to keep your back neutral without swaying in the lower back.
- Hold the stretch for 20-30 seconds and then switch to the opposite leg.
In order to get the most out of the stretch and avoid injuries, it is important to be aware of some typical mistakes:
- Overextension of the lower back : Many sway too much in the lower back. Instead, focus on keeping your back neutral and tighten your abs.
- Lack of activation of the core : An active core stabilizes the body and improves the stretch. Tighten your abs to avoid collapsing in the upper body.
- Insufficient stretch : Be sure to push the hip forward until you feel a good stretch, but avoid pain.
Variations and Adjustments for the Hip Flexor Stretch
For beginners or people with hip stiffness, there are some useful variations of this stretch:
- Gentle variation : Use a pillow under the kneeling knee for extra comfort if you feel pressure on the knee.
- Extended stretch : For a deeper stretch, you can raise the arm on the same side as the back leg and lean slightly to the opposite side.
Rehearsals and recommendations
For best results, it is recommended to hold each side for 20-30 seconds and repeat 2-3 times on each side. With regular practice, you will experience increased flexibility and less tension in the hips.
Breathing during the exercise
Improve the stretch by breathing deeply . Inhale as you enter the stretch and exhale slowly as you hold the pose to help the muscles relax and achieve a deeper stretch.