You may feel these clicks during leg bending and stretching movements, such as when you move from sitting to standing. “When the psoas major muscle (which most people refer to when referring to the hip flexor muscle) becomes stiff by not using it regularly in its full range of motion, it makes a” click “,” Wild said. Carolyn Lions, the founder of Girl Wellness, explains. ..
Lions is a personal trainer who studies exercise physiology and stress on social media, and hip flexor tension can lead to pelvic instability, which has a ripple effect on the body. These imbalances often overcompensate one side of the hip and affect posture. Frequent sitting is the main cause of tight hip flexors as the hips remain flexed and shorten in this position. The good news is that there are two simple hip flexor strength and flexibility exercises that help increase hip mobility and reduce clicks and squeaks (no weights needed!).
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1. Sit straight leg hip reflection
Start sitting on the floor with your legs straight and wider than your shoulders. Place weights or objects (such as a small water bottle) on the floor between the calves. Place your right hand between your feet on the floor and your left hand on the outside of your left foot on the floor. While keeping your foot straight, lift your left foot and place it on the object, tap the floor next to your right, and then return to the starting position. Aim to repeat 5 to 10 times, then switch sides.
“”[This] Hip flexion exercises raise the height of the object that lifts the foot, [sitting] If you hit a wall, you won’t be able to lean forward, “says Lions.
2. Supine straight leg hip circle
Straighten your legs, bend your arms, place your hands behind your head, and lie on your back. Lift your left foot straight into the air to form a right angle to your body. Use your lower back muscles to draw 5-10 small circles clockwise in the air, then counterclockwise (keep your back flat against the floor and limit your movements). .. When you’re done, switch legs and repeat.
“Both of these can be done 2-3 times a week,” says Lyons. “If these are difficult for a person, I put the movement into the body of the workout as a normal lower back and abdominal muscle movement and move to warm up as they get stronger.”
Studies have shown that these hip flexor strength and flexibility exercises not only help relieve hip clicks and squeaks, but can also help improve running and jumping. To get even more benefits, stand up and take active walking breaks throughout the day. Your hip flexors and posture thank you.
To treat tight hips with additional TLC, add this hip opening yoga flow to your fitness routine.
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