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2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Low back pain can be caused not only by sitting at the desk for many hours, but also by excessive stress on the hips during workouts. You can get rid of discomfort with a very simple stretch.
Unpleasant pain sensations can appear in avid athletes who do not know the measures in training. The main muscle in the hip flexors, the psoas, is involved in the movement of the hip towards the abdomen and is attached to the five lower vertebrae. When this muscle contracts and tightens from activities such as cycling or sprinting, you may feel a tightness in your lower back.
But the good news is that this pain can be relieved with a simple hip flexor stretch. When you warm up and cool down, you must take care of your psoas. Try these two methods after your next bike or run!
Option number 1
- Get on your knees. The right leg is bent in front at a right angle, the left leg rests on the floor with the knee.
- Try to find a balance. As soon as you feel that you have been able to fix yourself, extend your left hand back and grab the foot of your left leg. Then, pull your left leg by the heel towards the pelvis to increase the tension in the thigh muscles. If you want to enhance the effect, squeeze your left buttock.
- Hold this position for 30 seconds. Slowly release your left leg and return to the starting position. Then do the exercise on the other side.
Option number 2
- Position the massage roller so that it rests against your sacrum, but never against your spine.
- Bring your right knee towards your chest while the heel of your left foot continues to touch the floor. As you do this, you should feel a stretch in the front of your left thigh.
- To increase the tension, place your left hand behind your head and slightly turn your bent knee to the right.
- Hold this position for 30 seconds. Then change legs and repeat all actions with the left leg.
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