Monthly Training Tip - Developing Your Hip Flexors Part I
Among the many exercises that are commonly performed, hip flexion can be one of the most ignored exercises in strength and conditioning. The importance of hip flexor flexibility and strength is often neglected during training which may in turn result in troublesome muscle tightness and furthermore, strain.
You might be asking yourself, "What exactly are your hip flexors?" The hip flexor is primarily made up of two muscles; the iliopsoas and the rectus femoris which are located on both sides of the body. Both muscles help lift the thigh toward the chest as if in a marching motion. Athletes utilize theses muscles mostly during running, kicking and jumping activities.
If you are an athlete that has experienced hip flexor pain or tightness here are a couple of stretches you can utilize during your training sessions. Both can be done as a part of your warm up or more importantly within a cool down.
First stretch: Kneeling hip flexor stretch
While kneeling down on one knee, lean forward into a lunge position and then arch back. You will feel this stretch in the front of the thigh/groin area. Hold for 30 seconds and switch legs. This can be accentuated by raising the arm on the same side overhead and reaching it upward.
Second stretch: Table hip flexor stretch
Lie down with back on table and allow one leg to hang off the edge. Bring one knee to chest and hold for 30 seconds. Repeat with opposite side.
