Exercises And Leg Stretches To Increase Flexibility In Hips

Exercises And Leg Stretches To Increase Flexibility In Hips . To be flexible simply means to ‘bend without breaking’. Flexibility of muscles and ligaments is crucial for our body movement.  Flexible joints are as important for a common man as it is for an athlete or a sports person. People with good flexibility and body movement are more productive. They perform their task efficiently.

Hip flexibility plays a crucial role in daily life, without which it may become difficult to bend or move around. A flexible hip keeps your body well balanced. It is important for maintaining the body’s center of gravity.

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Tight hip reduces a person’s speed and agility.

What Are The Causes Of Stiff Hip Muscles?

There are many muscles that are attached to hips. But a group of muscles that are particularly important for hip flexion are iliopsoas muscles. They consist of psoas and iliacus muscles. Their specific function is to flex the hip joint. Both these muscles are attached to femur bone, but they originate from different places. Psoas muscles originate from lower spine while the iliacus originate from the hip bone called the ileum.

Sitting for long period can strain hip flexors and shorten them, this makes them tight.

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Tight hip flexors can lead to pulls and strain, backache and difficult walking. Well, there are several ways such as massage, acupressure, Foam rolling, to loosen the flexor muscles of hip, but the best result are achieved when they are complimented with hip flexibility exercises. If you follow these stretches and exercises, you will have improved hip range of motion.

Stretches And Exercise To Increase Hip Flexibility

• Leg swing: Swinging your legs backwards and forwards as high as you can is the best and simple exercise that keeps your hip flexible. To begin with, do not over-strain your legs. Just swing them as high as you can. After few days your hip will become more flexible and fluid and the legs will swing even higher than your waistline. Similarly, leg swing sideways is best exercise for sprinters.
• Hip circling: Stand erectly. Now spread your legs keeping gap of one foot between the legs. Keep your hands sideways on your hips. Now move your hips in a circular motion standing on your legs in clockwise and anticlockwise direction. Repeat this exercise 10 times in each direction. It helps to stretch the flexor muscles of hips.
• Circle your legs around an object: Here you have to stand erect with your back facing the wall. Keep a bucket or small table in front of you. Now stand one leg and raise other leg keeping it straight and encircle it around the bucket. Do the exercise 5 times. Repeat it with other leg.
• While waking lift one leg towards your chest. Take support of both your hands while doing so. It is the same exercise which sprinters do before a heat.
• Psoas muscle frequently becomes tight when a person sleeps in fetal position or if he lives a sedentary life. Reduce the tight muscles by performing this exercise. Stand erect. Now place one foot in front. Bend that foot from the knee. The other leg is slightly placed backwards but straight. Look in front. Place your palms on the knee. Lunge forward in a gentle manner. See that your bent knee does not move in front of your ankles.