It is common to hear people complaining about tight hip muscles. Exercising has been proposed as the solution to tight hip muscles.
However, not all exercises are possible to complete at home, some require specialised equipment while others are too complicated and can only be completed with the assistance of an instructor.
There are still lots of excellent exercises you can perform at home without the sophisticated equipment or assistance from gym instructors.
Why Your Hips Are Tight
The first answer may lie in where you spend your day, you probably spend the best part of your day in the office at your desk.
The sitting position is responsible for most hip flexor muscle pains and tightness. Even for athletes who spend most of their time in the gym, it is the activity and positioning of your legs that leave the muscles tight.
You need to worry about such a situation because it increases your chances of exposure to injuries.
Without investing a fortune in a gym membership or subscription, it is possible to fight the tight hip feeling.
Here are simple yet effective hip flexor stretches you can do at home:
Knee Hip Flexor Stretch
From a standing position, begin by driving one knee forward until the other hits the ground in a kneeling position.
The knee that is outstretched should rest at 90 degrees. To avoid discomfort on the knee that is touching the ground, you can use a towel or a pillow.
This is one of the most effective exercises targeting the iliopsoas muscle. This is a muscle that is crucial to the healthy functioning of your muscles and requires isometric activation to keep it fit. The iliopsoas muscle goes deep into your thigh and hips and thus determines the healthy function of your hip.
You need to alternate the legs to ensure symmetry in your exercises, both hips need to be exercised.
This may be extended by pushing the upper body to the front. The stretch will extend to the upper thigh and lower back, allowing you to complete the stretches in a single stroke.
Pigeon Stretch (attempt with caution)
This exercise requires a great deal of flexibility. It works by bringing the leg in question to the front at the position of the pocket.
It will be as though you are lying on your stomach through the upper body is raised around 20 degrees off the ground.
The leg is folded around the pelvic area towards the other leg such that the inner ankle is touching the belt.
This provides a full stretch to hip muscles. You may try to bounce on the spot to exert more pressure on the muscles.
This will even stretch muscles on your feet. You need to take it slowly or even abandon the exercises if the pain exceeds what you can take.
Hip Flexor Mobilization
You need a ball or roller that you place at the crease of your hip as you lie on the floor. You need to apply pressure on the area that you feel needs more attention.
To identify the area, roll the ball or roller back and forth. This also helps to break the tissues on your entire hip and joint area.
Once you have identified the tender area, pay more attention to it, by applying the pressure repeatedly, it will release the tightness and allow free movement.
Pelvic Marching Tilt
You only need a floor mat and a comfortable floor where your back will not be under pressure.
At the start, you need to press the back firmly on the floor. Place your feet on the floor with your knees bent.
Begin by lifting and lowering one leg as though you are walking. How far you lift it depends on the strength of your muscles and how much they can endure.
You need to tighten both your buttocks and belly muscles to complete the march successfully.
Repeat the motions continuously as though you are walking until you can feel the strain on your muscles.
This workout also helps to strengthen your back beyond relieving hip flexor pains.
The best position to stretch the hamstring is when lying down. It allows you to focus on the muscle without worrying about your body weight.
To keep the back comfortable, a mat will be required. You begin by lying on the ground with your legs raised.
If the lower back experiences pain, pressure or discomfort, a towel will be enough to provide comfort. Pick one leg and hold the back with one hand.
Stretch it out and lift it towards your body. Expect to feel a stretch around your thigh especially at the back.
Hold the leg in place for about thirty seconds before release, you can pull it to the furthest extent possible depending on your flexibility.
Alternate the legs and make several repetitions. This exercise allows the deep thigh muscles to also be stretched which improves your overall flexibility.
Stretching On A Table Or Bench
Ensure that the table of bench you use can hold your body weight to avoid falling or breaking it.
It should also be wide enough to allow free movement. You begin by lying on your back on the table.
Allow your legs to hang from the edge of the table. Begin by grabbing one leg at the knees and pulling it towards your chest at a folded position.
Muscles at the back of your hip and thigh will be stretched. Return the leg to its original position and lift the other leg.
This routine should be repeated several times to your satisfaction.
In the absence of professional equipment and instructors, it is important to observe personal safety. Do not engage in risky exercises.
In case you experience muscle ache, abandon the exercises and seek professional assistance.
Improvisation is the best way to keep fit in a cost effective manner.
Not sure if you need to strech your hip flexors? check out this detailed list of symtoms to be sure.