10 Easy Exercises to Heal Your Hip Flexors

By

QUENTIN GARRISON

Prohipflexors.com Copyright © Quentin Garrison

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Legal & Disclaimer

The information contained in this book is not designed to replace or take the place of any form of medicine or professional medical advice. The information in this book has been provided for educational and entertainment purposes only.

The information contained in this book has been compiled from sources deemed reliable, and it is accurate to the best of the Author's knowledge; however, the Author cannot guarantee its accuracy and validity and cannot be held liable for any errors or omissions. Changes are periodically made to this book. You must consult your doctor or get professional medical advice before using any of the suggested remedies, techniques, or information in this book.

Upon using the information contained in this book, you agree to hold harmless the Author from and against any damages, costs, and expenses, including any legal fees potentially resulting from the application of any of the information provided by this guide. This disclaimer applies to any damages or injury caused by the use and application, whether directly or indirectly, of any advice or information presented, whether for breach of contract, tort, negligence, personal injury, criminal intent, or under any other cause of action.

You agree to accept all risks of using the information presented inside this book. You need to consult a professional medical practitioner in order to ensure you are both able and healthy enough to participate in this program.

TABLE OF CONTENT

1. DEEP SQUAD STAND 5

2. SAMSON STRETCH 6

3. CROUCH STRETCH 7

4. FULL HIP FLEXOR TWIST 8

5. HIP STRETCH 9

6. WEIGHT SIT 10

7. FULL HIP JOINT STRETCH 11

8. BUTTERFLY STRETCH 12

9. HEAD TO KNEE STRETCH 13

10. HAND TO FEET STAND STRETCH 14

1. Deep Squad Stand

It is an intense but very effective stretch. As shown in the picture above, by not letting your hands away from your feet, try to stand on a half position and then gently sit on your feet. Do it for 5-7 times a day.

2. Samson Stretch

It is a funny name, but it is effective for your hip flexor, this exercise help you release pain. As shown in above picture by holding your hands above you try to sit on your one bet leg. Repeat 5 times on each leg.

3. Crouch Stretch

Sit close to the wall facing opposite, put your one leg on the wall while balancing on other leg. Move back and forth till you fell little stretch in your back. Repeat this 15-30 times every day.

4. Full hip flexor twist

By keeping one hand above the neck and reaching your foot to the height of your hand can helps your hip flexor muscles relax. This is a good stretch that your doctor might recommend it to you. Do it 3-5 times for each leg.

5. Hip stretch

If you don’t have a box or object like it you can use a simple table or your bed. Put one leg on it by lifting it gently and give each leg 1-2 minutes. Repeat this process for one leg, 2 times a day.

6. Weight sit

Hold a weight with your both hands and try to sit and stand 2 times after every hours. You can’t do 2-3 hours in case of acute hip flexor muscle inflammation, it can make it into its previse stage and help it sooth. Make sure the weight you are lifting in less than 10 pounds.

7. Full hip joint stretch

Go into a normal pushup position. Take one leg high and on hand to your feet as shown in above image, Now press your hip inwards and outwards for 5-10 times each session. You can repeat this twice a week.

8. Butterfly stretch

Grab both your feet from your hand while sitting in a butterfly pose as shown in above picture. Gently take your face towards your feet and then back to upright position. This exercise is recommended for all who are suffering from chronic or acute hip joint pain.

9. Head to Knee Stretch

Lock your hand on your foot and take your face forward till you feel the stretch in back. Bend as much you can and then back to normal position as shown above.

10. Hand to feet stand stretch

Stand on one knee as shown above. Grab your feet while maintaining the balance then then let go of your hand and then repeat the process again. Once a day 20 times is a fast cure for your agony.

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