Legs, arms and back, and we exercise regularly. The hip flexors but we pay usually no attention. He is for many of the movements is very important. With three effective Exercises you can strengthen it and at the same time prevent back pain.
During the Training, the focus is placed mostly on those muscles, which will supposedly intensive or needs to be. This might be true, but it is often only “half the rent”. An often-forgotten muscle – no matter whether we are moving in the endurance, strength endurance, or power is the hip flexors. The full functionality, mobility, and strength of this muscle is not to be underestimated, and Exercises for that specific area should not be missing in any training program.
What is the function of the Hüftbeugers?
To name the muscles of our body, each according to their function is critical. In this sense, the hip flexors, that he “bends” the hip is accurate, but reflects only a very superficial and one-dimensional his crucial role. Because All of our more than 600 muscles work in all three axes of motion.
In childhood and adolescence, our hip flexors has a considerable length and thus also the ability to stretch the muscle. This we can observe very well, if we watch babies while Playing with the arms and legs and wonder what significant movements are possible. Due to an increased occurrence of sedentary activities and a growing lack of exercise, we lose this wonderful property with all of the following years, however.
In performance-oriented sports can cause of a unilateral Overload, because these muscles lose their mobility and functionality in all three axes of motion: Rotation (perpendicular), Flexion and Extension (upright) as well as abduction and Aduktion (horizontal).
Without the hip flexors, we could not go, because of the so-called iliopsoas is to swing the responsibility of our leg, for example, to the front. In faster movements, such as Swimming or Jogging, the hip flexors also bears the main responsibility for the correct sequence of movements and is also supported by other muscle groups.
About the expert
Dr. Michel (37) has excellent athleticism and a Personal Trainer, author, extreme athlete and medal winner. Prior to that, he was for many years an officer and a specialty of the German armed forces, as well as management trainers soldier in a world group. More information to him, there is on www.gleichpersonaltraining.com
How functional and flexible is your hip flexors?
Before a new training phase I test all the athletes, also with regard to the functionality of the Hüftbeugers. Also you can test this particular muscle and check whether there is a muscular restriction. You stand upright with both feet on a stable, flat surface. Lift the right leg off the floor, pull the right knee to the chest and back try first the right leg without instant lean of the upper body and without a shift in the pelvic area, as well as without an abrupt Drop in pelvic height to keep at least 15-20 seconds to about 90 degrees bent. Repeat the Exercises for the left leg.
If you are unable to hold their leg for at least 20 seconds in this Position, that suggest that your iliopsoas is too weak and/or shortened. If your hips can no longer be moved due to lack of mobility, in consequence, and over a longer exposure period to patterns of unnatural compensating movements in the spine and not the correct movement.
For example, if the spine has to compensate for the decreased mobility of the Hüftbeugers, this can lead to increased pain in the lower back area. A strong upper back muscle enhances this effect mostly, because it relieves the strain on the hip flexors.
Three effective Exercises for the hip flexors
The Exercise,”knee lift” puts the focus on the stretching and mobilization of the anterior hip muscles, especially in the case of Endurance athletes often shortened to is and in the consequence of problems in the area of the lumbar spine. You lay flat on your back and make sure the neck is straight and relieved. Then pull your left leg with both hands in the direction of your chest. Important: press the buttocks on the ground and avoid a hollow back. The right outstretched leg is flat on the ground. You should now feel in the right hip flexors stretch through a light to moderately strong Pull in the muscles. You try to hold this Position for 15-20 seconds and then switch the leg. Do three passages per leg and try throughout the Exercises slowly and breathe evenly.
Another Exercise that target the hip flexors in its complete range of motion to move without too much muscle tension to remove the default step. In everyday life the hip flexors is fixed often and over a longer period of time in a flexed Position. With this Exercise, he is moved now active in the full extent. In consequence of the Exercise involves a Central nervous system component that regulates the voltage and length.
You make first with the right leg a big step forward, to about a 90-degree flexion is reached in both knees. The arms you can Park in the hip or next to the body. Lower now, and now hold the bottom Position for 5-10 seconds, without the rear knee. You rise slowly, to relieve short-the muscles exercised, and complete a lunge with the left leg. The lower tense Position again for a maximum of 10 seconds to hold and loose to breathe.
The knee stand is the last Exercise and the supposedly simplest, but requires a lot of Balance and concentration. The aim is to mobilise the hip flexors throughout the range of motion. Let on a straight, soft surface on both knees. By stretching the hip completely, and you sit now, from the knees to the back, but only so far as you still can breathe. You try to hold this Position for 15-20 seconds and complete with small breaks every five passages.