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1. Bring your hips back to life Introduction The hip joint is one of the most adaptable joints in the complete body. The many muscles of the hip provide movement, strength, and balance to the hip joint and the bones of the hip and leg. These muscles can be grouped based after their location and function. The four groups are the anterior group, the ulterior group, adductor group, and finally the abductor group. The No.1 activity that's making you weaker, fatter and is KILLING your sex life Even if you're the most active of athletes, you may still suffer from a tight psoas due to the amount of time you spend each day planted to a chair.The more you sit,the more muscles gets weak,and eventually it leads to the muscle imbalances. We’re not talking about hips, we’re talking about all body, because, guess what, knees and lower back are the neighbors for the hips. So if something goes wrong with the hips, it’s just a matter of time when it will cause problems for other body parts. You need to fix it as fast as you can!

2. Weakness, shortening and tightness develops in the muscle through sitting for extended periods of time, poor sleep posture and even stress and tension. Listen to your body When your body develops, it discovers a new ways to understand the info that it is given. As a consequence, the body commences to supply the human brain new information about how precisely it is performing, what is wrong if there is a problem and just how you can deal with the new information. One of the initial signals with which you become familiar is the sensation of pain. Simply by not listening to the signal that your body is in pain, you may cause a serious injury that will lead to even more pain. The good pain vs The bad pain It really is well known among sports athletes that some discomfort is part of athletic activities and it is well known among athletes that some discomfort is part of athletic activities and is often part of a successful training program. For muscle strength to increase, the muscle must see some increase in stress over what it is used to experiencing, and this stress is usually perceived as the “burn” in muscle during activity. Even though it may make it tough so that you can walk upstairs some muscle soreness can be regular, good pain. As long as most likely feeling that soreness in the places that were targeted in your last work out.

3. Bad pain comes in many forms. When pain occurs in a joint such as the knee alternatively compared to muscle the quadriceps, it's the body trying to tell us that something is not right. Usually do not try to work through joint pain while working out. If it occurs each time that you exercise you have a problem. If your pain is sudden and sharp, stop whatever you are doing and have it examined. We're not just talking about a bit of soreness; tight hip flexors are the root cause of problems such as: Nagging joint pains in your legs, lower back or hips Walking with discomfort Hips locking up Bad posture Trouble sleeping Sluggishness in day to day life High Anxiety Digestive problems Compromised Immune System Circulatory issues Loss of sexual performance Lack of Explosiveness in the gym or sports

4. If any of these sound familiar to you, don't worry because you're not alone. Tight hip flexors affect nearly everybody, but few realize the impact on your whole body. Again, everything flows through the hips. Think of the hips as a barometer. The health and flexibility of your hip muscles are an indicator of the strength and health of our whole body. If we talk on a more serious note (joints) Everybody who is suffering from hip pain should pay close attention to identifying the cause and immediately get the necessary help from doctors. Depending on the reason for the pain, it could be suitable for recovery and to minimize it, and sometimes the treatment is far more complicated. There may be many reasons behind pain, so it is highly recommended to get medical advice in order to identify the actual causes of pain and also to find effective pain relief measures when feeling pain in the area of the hip. Joint pain in the hip is a widespread symptom that limits the person's flexibility in daily life. Generally, the pain is experienced from the hip joint through the groin and becomes more powerful when a rotating limb movement is performed. Pain may also be associated with complications with the knee joint on a single side of the body, because the joint and the knee joint are joined by the nerves.

5. Enjoy looser hips, greater strength and more power… SIGN ME UP! What are the solutions? ACTIVITY MODIFICATION Reduce sitting time Eliminate sitting, or standing with legs crossed Sleep with pillow between your ankles and knees. Avoid excessive hip flexion while sleeping STRETCHING Kneeling hip flexor 1.Step forward with the left leg as your right knee comes all the way to the ground. 2.Flatten your right foot out so the toes are pointing behind you. 3.Placing your hands on your sides, gently push your hips slightly forward. 4.You will feel the stretch in your right hip flexor. 5.Switch sides and repeat. Prone quad 1.Lie prone on mat or floor. Grasp top ankle or forefoot behind. 2.Pull ankle or forefoot to rear end. Hold stretch. Repeat with opposite side.

6. Gluteus Maximus Stretch Begin lying on your back. Using your hands, take your knee towards your opposite shoulder until you feel a stretch in the buttocks or front of your hip. Hold for 15 seconds and repeat 4 times at a mild to moderate stretch pain free. Outer Hip Stretch To stretch the muscles that rotate the hip outwards. Lie on your back and bend the knee of the leg to be stretched. Use the opposite hand to pull the knee over to the side as shown opposite. You should feel this in the hip and buttocks. Hold stretch for 20 to 30 seconds, repeat 3-5 times and stretch 3 times a day. Short Adductor Stretch 1.Sit on the floor with your knees apart and the bottom of your feet together. 2.Keep your chest up and your back straight. 3.Bend forward at the hips while accentuating your lumbar lordosis (keep pelvis tilted anteriorly) 4.Apply gentle pressure to your knees pushing them toward the floor. 5.Relax and hold this for the appropriate time. CORRECTIVE EXERCISES Bridge /w ball 1.Rest your head and shoulders on the ball with your knees bent at a 90- degree angle. 2.Keep your arms folded behind your head and press the hips up toward the ceiling. 3.Slowly lower your hips down to starting position.

7. Sumo squatting with band around knees Foam Roller Place the foam roller under your side hip. Using your arms and leg, slowly move your body forward and backwards allowing the foam roller to massage your buttock region. Breathe normally keeping your legs relaxed. Repeat this process for 15 – 90 seconds provided it is comfortable and does not cause pain. Lunges 1.Stand tall with your feet hip distance apart. 2.Take a large step forward and lower your body toward the floor. Both legs should be bent at a 90-degree angle at the bottom of the lunge. Push off front leg to rise back up to start, and repeat on the other side. DIET Nutrition is very important for overall health. If you want to have a full functioning to its best body and even mind, forget about crappy foods, it’s your enemy. Avoid: dairy products, artificial sugars, monosodium glutamate, alcohol, coffee, processed foods, refined salt. These type of foods, increases toxicity in the body, and will eventually lead to stress, causing stiffness. Now, if you have stiffed joints, or arthritis. Foods to eat: vegetables, calcium-rich foods, rich in fat foods (good fat) avocado, fish, eggs, meat, nuts.

8. I remember I had problems with my knee myself. I tried all kinds of supplements, medication nothing worked for me, I’ve even had an appointment to a surgeon, and he couldn’t figure out the problem. Somewhere I’ve heard that flax seed oil would do the trick, so I started using it and after about two weeks, my pain in the knees was decreased significally. Now keep in mind, I love squatting with heavy weights. So there you go. Now you have the right tools and common sense, about what is going on, however, it's just a drop in the ocean of how much of the routines I explained, there are so much more. So if you really willing to breathe new life, energy and strength into your body by unlocking your hip flexors, then get a full program down below. Enjoy looser hips, greater strength and more power… SIGN ME UP!