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  • 10- Minute Sequence: Stretch Your Hip Flexors
  • Dana Fares

10- Minute Sequence: Stretch Your Hip Flexors

10- Minute Sequence: Stretch Your Hip Flexors

 The major function of your hip flexors is to flex your hip, allowing you to bring your thigh towards your abdomen. Your hip flexors also play a key role in the stabilization of your spine. Your hip flexors are comprised of two muscles, the Psoas major, and the lliacus. 

Hip Flexors 

  Chances are if you sit at a desk all day your hip flexors are shortened and tight. This is very common, in fact, most athletes neglect to properly stretch these important muscles, which leads to major muscular imbalances.

 Healthy hip flexor increases your range of motion and helps to protect you from acquiring injuries. This easy to accomplish 10-minute sequence is a great way to lengthen and strengthen your hip flexors so that you can properly train and/or find some relief from sitting in your office all day.

 Start off in Childs Pose.  After a few breaths, on an inhale, lift your body to a tabletop position (stack your shoulders over your wrist, stack your hips over your knees). runners lunge hip flexor lengthen strengthen flex yoga pose yoga before coffee

Low Lunge

Step your right foot forward in between your hands. Stretch your left foot back to lengthen your back leg.

  • Spread your weight evenly through your palms, stabilize your upper body.
  • Press the top of your back foot into the mat, activate your quad.
  • Pull your low belly in towards your pelvis, draw your hip bones up towards your face, and simultaneously reach your tailbone towards the center of your mat.
  • Reach through the crown of your head and draw your shoulders away from your ears.

Now

  • On an inhale, press down into your right foot and the top of your left foot as you raise your torso to stack your spine.
  • Squeeze your inner thighs towards each other to help stabilize your lower body.
  • on an inhale, press your palms together in front of your sternum to firm up your chest and on an exhale slide your shoulder blades together down your back.
  • Reach up towards the ceiling with the top of your head.
  • Firm up your body and hold this shape for 4 steady breaths. 
  • Exit by releasing your palms back to the ground and reset to tabletop.
  •   Repeat on the second side. 

 

Cresent Lunge lengthen and strengthen your hamstings

Cresent Lunge

Step your right foot forward in between your hands. Keep your back toes tucked behind you.

  • Engage your inner thighs as you press into the floor with your feet.
  • Raise your torso up and stack your spine.  
  • Place your hands on your hips.
  • Gently bend your back knee to draw your tailbone downwards.
  • pull your hip bones up towards your face
  • Firm your belly

Now

  • Your pelvis is in a neutral position, keep it here as you firm your back quad to straighten your leg( your glute should be firing).
  • Press weight forward in your front foot and sink deeper into your front leg
  • Reach up with the sides of your waist as you lift your arms into the air.
  • Press your chest forward and draw your shoulders back.
  • Fill your entire body with breath as you firm and hold this pose for 4-5 steady breaths.
  • To exit, gently lower your hands down to frame your front foot and press your self back to tabletop.  Press back to childs pose. Reset your breath. Repeat on the second side when you are ready.

 

Boat Pose

Come to a seat on your mat. Stamp your feet on the floor so that your knees poke upwards towards the ceiling. Softly shift from side to side until you can press your sitz bones( the two bones at the base of your pelvis) into the floor.

  • Place your hands on the back of your thighs
  • Slide your shoulders away from your ears to lock your shoulder blades firmly down your back.
  • Draw in your low belly as you straighten up your chest.

Now

  • Float both of your toes off of the floor by engaging your core and pressing your hands into the back of your thighs.
  • Hover your legs in the air so that your calves are parallel to the floor.
  • Flex your toes back towards your shins.
  • Squeeze your belly inward and reach up with your chest.
  • If you feel stable, remove your palms from the back of your thighs and flex your palms towards the ceiling.
  • Hold for 3 breaths.
  • To exit gently lower down to your back.  Repeat 2 more times.

Finish today's practice with savasana:

 

  • Post author
    Dana Fares

Comments on this post (1)

  • Aug 25, 2018

    Hip flexors, in the human anatomy, refer to a cluster of skeletal muscles that help to pull the knee forward, by flexing the femur or the thighbone onto the lumbo-pelvic complex. Together called iliopsoas, or the muscles of the inner hip, they consist of Psoas major, Psoas minor and Iliacus muscle. The hip flexor group of muscles, located in the abdomen and the thigh, are active when you stand up from a sitting position, or when you dance, climb stairs, run, play soccer or even when you do resistance training. Allowing the up and down movements of your legs and at the same time working to balance your spine’s stability, they represent the strongest muscles in your body.
    https://healthandfitness2020.com/hip-flexor-pain-when-running-how-to-stop-it/
    https://bit.ly/2vIhRlS

    — amr elsa

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