When it comes to how often you loosen up your tight hip flexors, your hips don’t lie. Desk jobs and travel can’t help you avoid hip injuries, while Hip stretches do.
As we all know that running posture is essential to running. If the running posture is not correct, it will not only impact the effect of physical fitness, but also bring certain damage to your health. Especially in a long distance race, some runners are prone to get posture deformation and so on.
Running requires that you involve all parts of your body, including your head, shoulders, legs, arms and hands. Amidst all these, the hip plays a very important role as a fulcrum of the body.
It’s worth to mention that hip joint is the only joint connecting the trunk and the lower limb, which is of great significance to the coordination of the trunk and the lower limb.
At the same time, many runners have easily confronted with common hip problems, such as the tight hip capsule, the limited body movement, or the connective tissue around the hip and the limited muscle stretching. Lacking hip stretches may not only bring impact on the completion of running, but also increase the probability of hip injuries.
Therefore, it is important for runners to stretch and relax their hip flexors. The following four core actions are recommended to help you do the hip stretches. These four movements are specifically designed for stretching the flexor muscle group and the muscle groups including 6 deep gyratory muscles, psoas muscles, and latissimus dorsi muscles.
1. Flexor coxa muscle group stretching
Stand with one leg bow, right knee behind. Inhale, keep chest straight, abdominal muscles tighten inward. Exhale, push your body forward, head your hips forward until your hips feel stretched. Breathe in and relax a little. Again accompanied by exhalation, stretch hip in waves. According to this breathing method, repeat the hip stretches until the soft tissue of the hip feels more relaxed.
Continue to stretch the hip along the fascia chain in front of the body, inhale, while the right hand opens up, the bow waves to stretch the hip, the torso rises forward, and the back slightly bends backwards. Later Put your right hand down, inhale, relax and return to the starting position.