How Do You Keep Those Funky Hip Flexors Functioning?



FLEX YOUR FUNK!


The hip flexor is a group of muscles that move your legs to and from your body. You use them when you march, walk, run, balance, stabilize, and even dance. Chubby Checker couldn’t twist without them. They control propulsion, the forward movement of your walk; medial and lateral stability, balancing the body side-to-side on legs; and postural control, the tilt of the pelvis and low spine. So, how do you keep your hips flexing and your inner Checker twisting? Keep those funky flexors functioning!


STAYIN' ALIVE WITH THE FAB FIVE


Five key muscles primarily attach the body from the spine to the knee. Think of kicking a ball with your inner foot. This function uses the entire group of hip flexors, but they do so much more. These muscles stabilize how the spine, pelvis, and leg work together – or don’t work together. When these muscles are weak from under activity or injured from overactivity, you feel it in your twist! (And your step, your walk, your balance, your gait)


Problems in this area increase your risk for low back pain (2), gait instability (3), and postural challenges (4). Hip flexor issues are not for seniors only. Athletes that play soccer, football, and dance are significantly more likely to suffer from an injury in this area. A healthy hip flexor can do more than lower your risk of injury – it can keep you on your funky feet.


COME ON BABY - LET;S DO THE . . .EXERCISES


CHECK WITH YOUR PHYSICIAN BEFORE BEGINNING ANY EXERCISE PROGRAM.


Strength and flexibility are equally important to hip flexor function. Since they support balance, posture, and function, training should progress incrementally. Single-leg standing balance, lying hip adduction/abduction (in/out movement), and lying leg extension (6-12 inches off a surface) are great strengthening exercises. Flexibility improves with hip extenders (lunges), butterfly pose (knees out/feet together), and lying twist (one leg across the body).


Yoga and tai chi are also excellent health therapies for your hip flexors. Although, yoga has a slight incidence of hip injuries. Be sure to choose an instructor familiar with your needs (5). Word of warning to the competitive athlete – “ego and competitiveness” were the leading cause of injuries during yoga.

If you want to keep your twist loose, your funk funky, and your body balanced, you should pay close attention to your hip flexors. Keep them strong and supple. Work them in and out. Lift them up and down. Your body will move with poise and grace or like a Chubby Checker, but it WILL move with the highest HEALTH possible!


Hopeful Healing can help you keep your groove! Contact us at health@hopefulhealing.net or message us on Meta or LinkedIn. Our goal is to help you reach your highest health potential.


  1. https://www.physiopedia.com/Hip_Flexors#:~:text=The%20hip%20flexors%20consist%20of,%2C%20rectus%20femoris%2C%20and%20sartorius.

  2. https://www.jospt.org/doi/abs/10.2519/jospt.2002.32.9.447

  3. https://www.sciencedirect.com/science/article/abs/pii/S1440244009000371

  4. https://www.sciencedirect.com/science/article/abs/pii/S0966636206001925

  5. https://www.proquest.com/openview/d9fd02671a3ba739a134437f05d8fd86/1?pq-origsite=gscholar&cbl=1646346

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