It’s an undisputed reality that when we’re working on an office chair, we tend to forget that we have backs that require a break. Our bodies are constantly bent to bend our backs into the shape of an apple. This all reduces the length of the hip flexors.
The hip flexors are the inner hip muscles, which flex when we shift our legs to the side. In contrast, hip extensors comprise muscles that can open the hip joint as we move our legs backwards. When you do things that require shortening your hip flexors, you build your back muscles and strengthen the lower back muscles.
For better posture for your body, it is best to enhance the flexibility of your body by strengthening the hip extensors. Here are several hip stretching exercises that you can add to your routine in a short time and will yield results in a short amount of time.
Quad Extension Exercise
All you need to keep in mind is keeping your back as flat as you can. Then, you can take your leg out again and lift it up, hold it for around 2 seconds before coming back down. The lower back will feel stiff when you do this. There will be a feeling of stress and a burning sensation in the lower back. The discomfort is the body preparing itself. Repeat the exercise.
These are exercises for healing. They are not ones you should include in your workout routine to increase your mass. These are the exercises you should do as a form of therapy when you have some time off. They can strengthen your hip extensors as well as extend the hip flexors. It is an added benefit.
Bridge
It is possible to do this with some weights, or you could complete them using the weight of your body. The first thing to do is lie on your back. Keep your knees bent at 45 degrees and keep your feet in the air. There is nothing insane, but you are likely to be digging your heels in. All you need to do is lift your hips back to the point that your hip flexors will be stretching, then squeeze your glutes at the top.
Keep in mind that you’re trying to create the neural connection between your glutes and the brain and your glutes, so you should hold it for around 2 to 3 seconds on to the top, then repeat. This is an easy move that you can practice whenever you’re not at the office and you need to take an opportunity to rest and work to strengthen your lower back or those hip muscles.
Standing Hip Extension
You can perform standing hip extensions using the help of a cable machine or simply standing straight with your body weight. It is necessary to put one foot on the floor, and gently bend the other to the side. All you have to do is push that foot back, while keeping one leg in a straight position. If you feel an ache in your lower back when you’re practicing this technique, then it could be an indication.
Repeat the process on the other side. Make sure to keep your chest high but don’t lean forward. You will feel the heat in your glutes more.
Through these exercises, you will be able to increase the strength of your hip extensors as well as fix your body posture. Be aware that for a beautiful body, first, you must correct all your mistakes and a slouched posture is a major cause of the mistakes. Make sure you are doing hip extensions correctly, and you’ll get back to normal within a matter of minutes.
