Flexion stress exercises of the hip
Stretching exercises that slowly stretch the hip flexors can help you get back on the road to recovery. It can start from the first two years, and you should not give up if the pain is tolerable when you do it.
Flexor hip stretch
Put yourself in a kneeling position, then take the leg slightly forward. Straighten your back and slightly move your hips forward until your front hip region begins to feel tense. Stay in this position for about half a minute and repeat three times with your right leg and 3 times with your left leg.
Get in a position where you are a distance from the length of an arm wall. Keep the side of your hip painful on the wall. Place your hand on the wall and use the other hand to move the ankle close to your buttocks. During exercise, do not bow at all and keep both knees close together.
Sit with your legs on your forehead . Take the side of the heel where the injury is and move it to the buttock and at the same time to take your knee close to your chest.Then go back. Repeat the exercise 15 times twice a day.
Elevation of straight leg
Lie with your face in front of the ceiling of the room. First, move the knee of the injured hand into a position where the foot can be flat on the floor of the room.Then put the pressure on the thigh of the injured side so that it is tightened and then try to lift the leg up approximately 8 inches from the ground.Repeat the exercise 15 times twice a day.
Hip flexion resisted
First, take elastic tubes and tie one end of it with the pin on the side where the lesion lies and tie the other end to the door near the floor.Pressing on the thigh and trying to move the foot forward while not allowing the knee can bend. Repeat the exercise 15 times twice a day.
Standing next to a chair or something that can keep your balance, flex your knee and then move it to the chest as much as you can without causing pain.Make 10-15 sets each time.
Hip extension in supine position
Be near the edge of the bed with your injured side near the edge. Move the unscathed knee near the side of the chest while allowing the injured side to slightly decrease the bed Hold the position for 5 seconds and repeat the exercise 10 times a day.
Before you start engaging in any stressful activity, stretching your hip and warm muscles is just as important as exercising other parts of the body. Your stretching and warming routine should have plenty of hip flexion, rotation and leg movement.
If you want to stay away from the hip flexor pain, you should never sit too long and should start stretching or just walking after being in a sitting position for a long period of time.