Simple Exercises to Reduce Your Risk of Hip Flexor Pain

Hips aren't just integral to the dance moves you love to bust out - they're also a crucial area for bikers, runners, athletes of all kinds as well as non-athletes! However, they often also require a bit of precariousness in order to stay healthy and in their best form. If you happen to be someone who sits for a major part of the day, or doesn't engage in a much physical activity - or in contrast, engage in an intense physical activity - your hips are prone to fall victim to Flexor Pains. Luckily, there's a lot you can do to prevent this from happening. In this article, we break down some of the exercises you can do to reduce the risk of hip flexor pain.

Wall Psoas Hold

This exercise targets the psoas - your hip flexor muscle and can reduce injury while also increasing stride length. It has been proven to be extremely effective in reducing the chances of hip flexor pains.

What You Must Do:

1 Stand in a free space and lift your leg upwards after bending your left knee.

2 Balance your right foot as you keep your left thigh and knee at hip level.

3 Hold this pose for 20-30 seconds before switching sides.

Lunges

This is a common and well-known exercise that has proven to be extremely effective in helping prevent hip flexor pains as well as working up your glutes and keeping your hips toned.

What You Must Do:

1 Stand in a free space and look straight ahead.

2 Take a long step forward with your left foot.

3 Transfer your weight on to the left leg as you bend your extended knee.

4 Keep slowly lowering your body until your right knee is almost touching the ground. Your knee must be directly above the left ankle.

5 Go back to your original standing position, take a deep breath, and repeat with your right leg forward.

Pigeon Pose

This is an advanced and popular exercise that is also flexible in terms of its mechanism. Feel free to modify it according to your body. Make sure your body is comfortable with it before engaging.

What You Must Do:

1 Lift your left foot up and move it forward so that it lands next to your left hand on the ground.

2 Keep your hips square as you lower yourself.

3 Move your right leg as far back as possible.

4 Bring your whole upper body down gradually.

5 Hold this pose for 10-20 seconds, and then switched sides.

Seated Butterfly Stretch

This is a simple exercise that can stretch your lower back, hips and inner thighs. All the while you sit down!

What You Must Do:

1 Sit on the floor with your abs engaged and your back straight.

2 Bend out your knees.

3 Push the soles your feet together.

4 Move your heels towards yourself, and keep your knees relaxed.

5 Hold this position for around 30 seconds, and then repeat 4-5 times.

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