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Hip Flexor back pain? 3 exercises to help

The hip flexors are a group of muscles that play a crucial role in our daily movements and athletic performance. These muscles, including the psoas, iliacus, and rectus femoris, are responsible for flexing the hip joint and lifting the thigh towards the abdomen. Strong and flexible hip flexors are essential for activities like walking, running, climbing stairs, and kicking.Unfortunately, many people suffer from tight or weak hip flexors due to prolonged sitting, poor posture, and imbalanced training. This can lead to a host of issues, such as lower back pain, limited mobility, and an increased risk of injury. That's why it's so important to incorporate targeted hip flexor exercises into your fitness routine. Here are the top 3 exercises to build strong and healthy hip flexors:

1. Seated Straight Leg Raises

  • Sit on the floor with one leg extended and the other knee hugged to the chest.

  • Engage your core and turn the extended leg slightly outwards.

  • Slowly lift the extended leg off the ground, holding for 1 second at the top.

  • Carefully lower the leg back down, keeping it straight throughout the movement.

  • Perform 2-4 sets of 10-15 reps per side, resting as needed.

This exercise specifically targets the iliopsoas (psoas and iliacus) muscles, which are the primary hip flexors. The straight leg raise challenges these muscles to work against gravity, helping to build strength and endurance.

2. Knee Lifts

  • Stand upright with your feet shoulder-width apart and your core engaged.

  • Lift your right knee up towards your chest, keeping your thigh parallel to the ground.

  • Slowly lower the right leg back down, then repeat with the left leg.

  • Continue alternating between legs for 12-15 reps.

Knee lifts are a dynamic exercise that engages the hip flexors in a more functional, movement-based pattern. This exercise also requires balance and coordination, which can help improve overall lower body control and stability.

3. Front Leg Raises

  • Stand upright with your feet shoulder-width apart and your core engaged.

  • Extend your right leg straight out in front of you, lifting it as high as possible while keeping your spine neutral.

  • Slowly lower the right leg back down, then repeat with the left leg.

  • Aim for 12-15 reps per side.

Front leg raises target the rectus femoris, which is a hip flexor that also crosses the knee joint. This exercise helps to strengthen the hip flexors while also improving range of motion and flexibility in the hips and hamstrings.Remember to start slow and focus on proper form with these exercises. Gradually increase the difficulty as you build strength and endurance. And if you experience any sharp pain or discomfort, stop the exercise and consult a healthcare professional.

If you're looking to build a stronger, more resilient body, incorporating these hip flexor exercises into your routine is a must. Strong and flexible hip flexors can improve your overall lower body function, reduce the risk of injuries, and enhance your athletic performance. Whether you're a runner, hiker, or just someone who wants to move better in daily life, these exercises can make a big difference. Start incorporating them into your workouts a few times per week, and be patient as you work to build strength and mobility in this important muscle group.If you're unsure about how to properly perform these exercises or have any concerns about your hip health, don't hesitate to reach out to a qualified rehab practitioner, such as the experts at HADL Clinical Bodywork. They can provide a comprehensive assessment, personalized treatment plan, and guidance to help you achieve your healthy hip flexors safely and effectively. Don't let tight or weak hip flexors hold you back. Take the first step towards a stronger, more resilient body by trying these top 3 hip flexor exercises today!


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