January 10, 2020

Three exercises for healthy Hip Flexors

Hip flexors strains can be treated easily with a few simple exercises. Here I am discussing three effective practices for relieving pain caused by hip flexors.

1) Breathe deeply

It mobilizes the fasciae of the hip flexor. The transition from the thoracic spine to the lumbar spine is one of the most important key areas in the body. Here the forces of the lower extremity and the powers of the upper trunk meet. This transition from the middle to the lower spine contains two of the most important muscles in our body.

The diaphragm, our primary breathing muscle. The iliopsoas muscle, our largest hip flexor. Both muscles meet on the vertebral bodies from Th12 to L4. The fasciae of the diaphragm and the fasciae of the hip flexor merge into one another in the area of the lumbar spine.

With deep abdominal breathing, the diaphragm moves up and down in the abdomen. A deep breath in the belly pulls the diaphragm down. A long out of breath moves the diaphragm upwards. With deep abdominal breathing, the fascia between the primary breathing muscle and the hip flexor becomes more flexible. Several layers of fascia are shifted and slide against each other.

2) Mobilization of the fasciae

The hip flexor is close to the lower lumbar spine. It's immediate. The big back extensor is the neighbor. They go here too. Fascia layers of both muscles overlap or run parallel to each other. How can you separate these layers from each other to reduce tension in the lower back and thus in the lumbar spine?

One of the best hip flexor strain exercises is the child's position, combined with deep breathing. The fasciae of the hip flexor and those of the large back extensor are gently mobilized.

3) Release tension

Give your muscle the information of the movement every day: hip extension. This is particularly important for people who sit for several hours a day.

The hip flexor connects our legs to our pelvis. No other muscle represents this important connection. This connection has an extraordinary influence on our posture and erection. With a shortened hip flexor, it is more difficult for us to keep up.

What is particularly relevant here is not the duration but the regularity of the exercise. Try to get from the sitting to the stand as often as possible. The more often, the better. Sit up, work on your upright posture.

So, these are the few most effective exercises for relieving pain from the hip flexors.

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January 06, 2020

Hip Flexors

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