The hip flexor is a group of three muscles that allow the hip to stretch and stabilize the lower body, explains Sports Injury Info. Physical activity can strain the hip flexor, causing pain and loss of motion. Strengthening exercises help prevent hip flexor injuries, which are painful and debilitating.
Types of Exercise
Numerous types of exercises help train and strengthen the hip flexor, according to ExRx.net. Weighted exercises such as the leg raise and decline sit-up work the hip flexor using added resistance in the form of a dumbbell or medicine ball. Body weight exercises such as the scissor kick and jack-knife do not require excess weigh to strengthen the hip flexor.
Benefits
Training and strengthening your hip flexor can improve your performance at aerobic activities such as running or playing soccer. A weak hip flexor might prevent you from performing at your best. A hip flexor training program is important for anyone who does frequent aerobic activity and is essential for athletes to prevent injury.
Considerations
Whenever you work the hip flexor, stretch out properly afterwards to prevent strain and injury. You can perform stretches such as the kneeling lunge to stretch your quadriceps, hamstrings, glutes and hip flexors at the same time. Stretch both hips before and after exercise.
Flexibility
Practicing flexibility exercises frequently can help prevent hip flexor injury, explains Sports Injury Info. Yoga and Pilates both work to increase strength and flexibility. Join a yoga or Pilates class at your gym, or purchase an exercise DVD that you can practice at home. Try to practice your flexibility program two or three times a week and concentrate on exercises that work your hip flexor.
Warnings
Over-training your hip flexors can lead to injury. According to the Richard Stockton College Athletic Training website, actions such as sprinting and kicking can cause trauma to the hip flexors, which could put you out of action until the hip is better. Working through the pain of a minor strain can make the injury worse, meaning more pain and a longer recovery time.
Member Comments