image or video for Half-Kneeling Hip Flexor Stretch: Targets the iliopsoas and rectus femoris. Kneel on one knee and place the other foot forward, tucking the pelvis and engaging the core. 1 Couch Stretch: Effective for the iliopsoas and quadriceps. Start with the knee further from the wall and gradually move closer as flexibility improves. 1 Pigeon Pose: Strengthens the iliopsoas and external rotators. Place a pillow under your front hip if it doesn't reach the ground. 1 Glute Bridges: Activates the glutes and strengthens the posterior chain, helping to support the hips. 1 Leg Swings: Improves mobility and flexibility in the hips and lower back. 的热门建议 |
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