#stayfitwithanand

There is a high risk of developing tight hip flexors in people who sit for long periods of time. When hip flexors are tight, pain in the lower back and hips can occur in an person.Injuries may also arise from tight hip flexors. There are, thankfully, many stretches and exercises that relax and strengthen the flexors of the hip. A individual is less likely to suffer pain or injury with improved strength and flexibility. Equipment you need: mat, wall, and ankle weights (optional for Resistence training). Muscles Used: The primary hip flexors are the rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles. How to Perform Hip Flexion Exercise? Lie on your Back, with your upper body rested on mat properly in aligned position.  Bend the opposite Knee Exhale and Raise the hip in upward direction towards ceiling. Hold the position for count 10. For initial phase do 10 Repetitions with hold of knee extension for up to 10 counts in two set. If you want to strength your quads furt

this exercise helps to improve Your Quadriceps. With this exercise, sitting tall with a good posture is very necessary. Try to lean against a wall with your back , shoulders, and buttocks, if you find yourself rounded forward. Equipment you need: mat, wall, and ankle weights (optional for Resistence training). Muscles Used: quadriceps Group of Muscle How to Perform Knee Extension Exercise?  Sit down on the floor with a tall posture. Your shoulders should be pulled down your back with your chest. Sit High so that your knee remains flexed in starting position.  Breath out, Without fail losing posture or leaning away from wall, lift the Leg up in the air as high as you can. you can Hold the Knee in extended position if you want to get good result for at least on count of 10.  Inhale and slowly flex your knee down to starting position. do not slam or perform this exercise quickly. slow and rhythmic Exercise will give good Results.  For initial phase do 10 Repetitions with hold of knee ex