One of the main aims of frugality when it comes to fitness, should always be prevention. Suffering from injuries because of a lack of preparation not only entail doctors visits and medication; it also wrests from our time - probably the most precious commodity we have. We tend to discuss prevention in the fitness realm by stressing the importance of correct technique, patience when it comes to achieving goals, and the avoidance of overtraining. One area we often tend to ignore, however, are hip flexors - a large muscle group that may not be visible, but which are crucial for strength, mobility, and injury prevention.
Avoiding Hip Flexor Injury
The hip flexors are the group of muscles located in the front of the hip. They serve as postural stabilizing support, ensuring the correct alignment of the hips and lower back. If you sit down for over four hours a day, these muscles can shorten, leading to the excessive arching of the lower back or an excessive pelvic tilt - compensatory movements, in turn, lead to pain. Injury can also occur when we take part in heavy workouts without stretching the hip flexor muscles first.
Because the muscles are so tight, brusque movements can result in muscle tears, which can leave us with a limp for various weeks in the worst case scenario, and at the very least cause inflammation and pain. This type of injury can force us to take a break at a time when we need to be training for a competition or upcoming sports challenge.
Hip Flexor Stretches
Stretching your hip flexor muscles regularly will keep painful muscle tears and swelling at bay. The great news for frugal fitness fanatics is that you do not need any special equipment to perform these exercises.
There are approximately 15 types of hip flexor exercises to choose from, most of which are easy to perform and suitable to all fitness levels.
There are approximately 15 types of hip flexor exercises to choose from, most of which are easy to perform and suitable to all fitness levels.
Three of the most popular include the Butterfly stretch, which involves sitting with the soles of your feet together, pressed into the body, while your back remains straight. Hold onto your ankles and bring your feet in further - when you feel the burn, maintain the pose for five seconds.
The Head to Knee Stretch is one you probably have performed many times if you have been to aerobics or dance classes. Just sit down, bend your right knee inwards towards your left thigh, and lunge your body forward, stretching your hands towards your left foot for a few seconds.
Finally, try the Square Pose - sit ‘Indian style’ on the floor, with both legs as close to your body as possible. Bring your knees closer together without moving your feet; you should feel a delicious stretch throughout your hip area. You can even do most of these exercises in the workplace, but maybe not if you're brand new to the company. You might get a few strange looks.
The hip flexors are an important, frequently ignored muscle group that ensure we can carry out a wide range of movements. Leading a sedentary lifestyle or working out without a prior stretching session can result in painful injuries, which is why spending just a few minutes on hip flexor exercises before every workout, is crucial.
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I hope you enjoyed this article how to keep your hip flexors in shape to prevent injuries and improve performance.
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