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Get Better Hip Flexibility

Hip flexibility can be improved through a combination of stretching and strengthening exercises. Hip flexibility is important for athletic performance, biomechanically effective body positions, proper full functioning of the hip joint, everyday movement, overall health and mobility, and muscle strength.

If you want to improve your hip flexibility, there are several exercises and stretches that can help. Here are some exercises that will help you to get better hip flexibility: 

  1. Lying Hip Rotations: This easy warmup exercise will get you into the rhythm of your hip exercise routine.
  2. Piriformis Stretch: This stretch targets the piriformis muscle, which is located deep in the buttock.
  3. Butterfly Hip Stretch: This stretch targets the inner thighs and groin muscles.
  4. Frog Hip Stretch: This stretch targets the hip adductor muscles.
  5. Kneeling Lunge Stretch: This stretch targets the hip flexor muscles.
  6. Hip Sleeper Stretch: This stretch targets the hip external rotator muscles.
  7. Hip CARs (Controlled Articular Rotation): This exercise involves moving your hip joint through its full range of motion.
  8. Standing Hip Flexion (Passive/Active): This exercise involves lifting your leg while standing to improve hip flexion.
  9. Hip Flexor Stretch: This stretch targets the hip flexor muscles.

Stretching alone does not improve hip mobility. In addition to stretching, strength training can also help improve hip mobility and decrease the chance of injury. Mobility exercises that incorporate both stretching and strengthening can help improve active range of motion. It’s also important to consult with a healthcare professional before beginning any exercise program, especially if you have a more severe injury.

Here are some strength exercises that will primarily work the hip flexor muscles:

  • Hip Raises: Lie on your back with your knees bent and feet flat on the floor. Lift your hips up towards the ceiling, squeezing your glutes and hamstrings.
  • Lunges: Step forward with one foot and lower your body until your front knee is bent at a 90-degree angle. Push back up to the starting position and repeat on the other side.
  • Squats: Stand with your feet shoulder-width apart and lower your body as if you were sitting back in to a chair. Push back up to the starting position and repeat.

It’s important to note that hip flexibility and mobility can be improved gradually and consistently over time. It’s also important to listen to your body and not push yourself too hard, especially if you’re a beginner. Remember to always consult your physician before beginning any exercise program, and to stretch safely to avoid injury

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