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29 Νοε 2023 · Physical Therapist approved - we've got a list of the best hip mobility exercises to unlock tight hip flexors to aid better movement.
Hip Stretches and Mobilizations. This first section contains six examples of hip stretches that are easy and effective. These stretches are designed to target some of the more commonly tight and restricted muscles. Hip Flexor Stretch . Stand with good posture with your back leg straight.
Flexibility: Stretching the muscles that you strengthen is important for restoring range of motion and preventing injury. Gently stretching after strengthening exercises can help reduce muscle soreness and keep your muscles long and flexible.
HIP MOBILITY EXERCISES. Hamstring Stretch. Begin seated at the edge of a chair. Rest your heel on the floor with the knee straight. Gently lean forward, hinging at the hips, until you feel a stretch in the back of the leg. Hold for 20-30 seconds Perform 3 sets per session Perform 1-2 sessions per day. Adductor Stretch.
This hip rehabilitation exercise program focuses on strengthening the muscles that support your hip to help keep your hip joint stable. Keeping these muscles strong can relieve pain and prevent further injury.
Lunge Stretch. Place one leg out in front of your body. Bend leg in back until the knee is on the ground. Place hands on front knee and push your hips forward. You should feel stretching of your hip flexors (area at the top of your leg by the hip). Switch legs and repeat stretch.
Use the “hip rock” series to stretch your groin, quads, hamstrings and hip flexors, and mobilize the hip joint. Add these three mobility exercises to your daily routine during quarantine! Perform 10 rocks on each side in each position.
