Few steps of hip flexor exercise
The hip flexor exercise can be done in various forms. It can be done in the supine position, standing up or on all fours. The horizontal position is recommended for the beginners as it helps to reduce the strain on the thigh and the hips.
The exercise can be done standing up by people who are accustomed to the exercise. It is to be done on all fours by pregnant women who need to strengthen their hip flexors. We will be discussing how to do the hip flexor exercise in the supine position or, in other words, the hip flexor exercise for beginners.
Step 1: The exercise requires the person to be lying in the supine position, with knees bent and heels flat on the ground. The hands should be lying straight by your side and stretched as far as possible. There should be a gap between the knees that equals the breadth of the shoulders.
As a general observation, every person has a curve in his or her lower back, which has the effect of preventing the lower back from touching the floor when lying supine. The goal of the exercise is to engage the transverse abdominal muscle to pull the lower back to touch the ground.
Step 2: The second step requires you to inhale, and then start the exercise as you exhale. As its natural movement, the abdomen will be pulled in towards the lower back when you exhale. The result will be that the lower back will be stretched and will move towards the floor.
Step 3: The next step is to hold the position you have reached in Step 2 for approximately five seconds. The effect is that the pelvis will automatically rotate forward and bring back the natural lordotic curve in the lower back.
Step 4: The last step is to repeat the exercise for 10-12 reps. You can slowly increase the number of reps as you grow stronger.
Exercising this way step by step, you can get rid of hip flexor pain. But you should keep the following things in mind.
You need to be gentle during the exercise. This exercise is performed to heal and strengthen. Forcing yourself to perform it at a high-intensity level will only lead to you being tired.
Check the tension level at the hip joints. You want to use your abdominal muscles individually during the exercise without taking any help by using the quadriceps in the hip joints.