Yoga Poses to Strengthen the Hamstrings and Protect the Knees: A Comprehensive Guide To Improve Your Posture
The hip flexors are one of the most important muscles in your body. They control your posture, which is essential for good health.
Hip flexibility allows you to sit upright, stand up straight, walk with ease and even dance! If you have weak or tight hip flexors, it will affect all aspects of your life including your physical appearance.
Hip pain is a common problem among the elderly population. Hip problems are often caused by aging, but they can also occur due to certain medical conditions such as arthritis, diabetes mellitus (insulin resistance), and trauma.
These conditions may cause damage to your hip joints or cause degeneration of them. This deterioration causes pain when walking or running. Sometimes these conditions do not require treatment at all; however, if left untreated, they can lead to permanent disability.
It is very important to treat any hip pain that occurs. However, there are times when treating the pain alone will not solve the problem.
You need to address other issues as well. For example, if you have osteoporosis or other bone diseases, then your hip joint condition could become problematic too. If so, you must take steps to prevent further damage from occurring in the first place!
The hip flexors are one of the smallest muscles in your body, but they are also quite powerful. Believe it or not, your hip flexors help you lift and move your limbs.
There are several other functions that your hip flexors provide. You use them whenever you perform a task that requires you to twist your torso. They also play a role in maintaining proper posture and even allow you to stand up straight.
If you have weak hip flexors, then your posture will suffer. This is because the hip flexors pull your hips and pelvis forward.
If they are weak, then the pelvic area will be pushed forward causing you to hunch over. This is often what happens when you have weak hip flexors.
The hip flexors also play a role in walking and running. If you have weak hip flexors, then you will have difficulty lifting your legs to walk or run.
You may find yourself unable to perform either of these activities.
Tight hip flexors can also cause problems. When they do, the same issues arise as with weak hip flexors.
One of the major issues with tight hip flexors is pain and discomfort in the groin area. You may experience pain when walking or prolonged sitting. You might also feel it in the upper area of your legs.
If you have weak or tight hip flexors, then it’s important to work on them as soon as possible. A good way to strengthen your hip flexors is to perform a variety of hip flexor stretches.
Stretching your hip flexors will improve their flexibility and get rid of pain you may be experiencing in the groin area.
The best way to stretch your hip flexors is to lay down on your back. Then you need to lift your leg with your knee bent.
You then want to pull your knee toward your torso while keeping the other leg flat on the floor. Hold this position for 10-30 seconds and then switch legs.
Another great hip flexor stretch is the towel stretch. This exercise is very simple to do.
All you need is a towel and some space to move about. To do this exercise, stand with your legs about 12 inches apart. Then grab a towel and drop it on the floor. Now move forward and place your toes on the middle of the towel. Next you want to slowly drop down until you feel a stretch in your hip flexor. Hold this position for 10-30 seconds and then relax.
To strengthen your hip flexors, there are several exercises that you can do. To start, you can perform kneeling hip flexor exercises.
To do these, you need to start by kneeling on the floor. Then you want to move your knees apart and bend them both in order to get your thighs perpendicular to the floor. You can then simply hold this position for 30 seconds as a start. It is very important that you do not cheat and use your lower back at all during this exercise.
If you are looking for an added challenge, then you can lift your leg up while maintaining the same position. This added challenge will strengthen your hip flexor muscles.
Another great hip flexor exercise is bicycles. Lay down on your back and lift your legs up at a 90 degree angle.
Then you want to straighten one leg while bending the other. You then alternate legs until you have performed a set number of reps (or time). This exercise strengthens your hip flexors, as well as your abs and lower back.
You can also do standing hip flexor exercises. To do these, you need to stand with your legs about shoulder width apart.
Then you simply lift your knee up toward your chest. Hold this position for a moment and then lower your leg. You can also lift your other knee at the same time for added resistance.
Strengthening your hip flexors is very important to your overall health and well-being.
Sources & references used in this article:
Identifying yoga-based knee strengthening exercises using the knee adduction moment by HS Longpré, EC Brenneman, ALM Johnson… – Clinical …, 2015 – Elsevier
Yoga for Beginners: Simple Yoga Poses to Calm Your Mind and Strengthen Your Body by C Martin – 2015 – books.google.com
Understanding and preventing yoga injuries by L Fishman, E Saltonstall, S Genis – International Journal of Yoga …, 2009 – iaytjournals.org
Effect of core stability exercises versus Surya Namaskar on hamstring tightness in healthy adults using active knee extension test at the end of 6 weeks: A … by SM Shaikh, AC Moharkar – IJAR, 2020 – academia.edu
Muscle utilization patterns vary by skill levels of the practitioners across specific yoga poses (asanas) by M Ni, K Mooney, A Balachandran, L Richards… – … therapies in medicine, 2014 – Elsevier
PERFECT YOUR STANDING BOW WHILE PROTECTING YOUR HAMSTRINGS by DPT Dan Benson – forefrontpllc.com