Since hip flexors continuously work in order to support the body, it is highly prone to stress and tightness. To effectively relieve it from any muscle tension, several stretching and exercises can be performed.
Hip Flexor Stretches – Supine and Prone Quad Routines
One of the most common hip flexor stretches is the supine stretch, which can be carried out by simply assuming a flat back or supine position, stretching the hip flexor muscles by bending one leg and then pulling it to the chest at the same time slowly straightening the other leg out, and finally resting it on the floor. The other useful hip flexor stretches are the prone quad exercises which can be achieved by initially posing the supine stretch, rolling over to the stomach and lying flat on the floor. With a relaxed neck and legs, the right foot and lower leg is lifted with the knee bent, and the back behind is then reached to grab the raised right foot using the right hand. Both of the supine and prone quad stretches are then held for 20 seconds on each leg.
Hip Flexor Muscles – Seated Hip Flexor Stretch
The seated hip flexor stretch is another efficient means to relieve the tension in the affected muscles. It is much more intense than the aforementioned exercises since it addresses the extra tight hip flexor muscles. This particular stretch begins in a kneeling position, followed by gently lowering the buttocks to the heels, and then sliding the bent right leg in front. As this movement is executed, the left leg is also straightened out behind and rested with the knee face down. While the arms support the body, the person leans forward and moves his or her right hips to a seated pose. The stretch of the hip flexor muscles is then held for 20 seconds and alternately repeated on the other leg.
Hip Flexor Exercises – Rehabilitation Drills
Some of the widely held hip flexor exercises that can help in providing muscular strength resistance and in restoring the hip-joint flexibility following an injury are the isometric hip flexion and resisted hip flexion. The latter is an effective exercise since it decreases the risk of worsening the injury since it allows the contraction of the hip flexors without any hip-joint movement. This can be performed every day at the initial phase of the rehabilitation program at the time when the affected muscles are still weak. The other helpful hip flexor exercises are the resisted hip flexion stretches, which are commonly employed to strengthening the hip flexors by hip flexion as well as extension of its range of motion. This particular exercise can be added to the program after completing successful isometric exercises for several days.