Many people experience tightness in the front of the hips or hip flexor discomfort and pain during exercise. In this video, I’m going to talk a little bit about why this happens and show you 3 hip flexor stretches to release tight hips.
One common cause of tight hip flexors is habitual sitting. When we sit for long periods of time, we end up with long-term restriction in the front of the hip, which results in hip and low back discomfort.
So what can you do about it?
The first thing is to be aware of how you’re sitting:
The second is to stretch the front of the hips. Here’s 3 great hip flexor stretches you can do:
1. Psoas stretch over bolster
– Place a bolster or rolled up yoga mat underneath your hips.
– Bend both knees into your chest, so your back is rounded towards the ground.
– Hug the right knee in and slowly reach the left leg out. Pause when you feel a tug down the front of the left hip.
– For an extra stretch, reach the left arm overhead. Continue to sink your ribs to the ground and hug the right leg tight. Hold for 30 seconds and repeat on second leg.
2. Prone (face down) hip flexor stretch
– Lie on your stomach with legs a few inches apart and your forehead resting on your hands.
– Gently press your pubic bone towards the ground to lengthen out the low back.
Bend your right knee and catch your right ankle with your right hand. If you have to arch your back to do this, use a strap instead.
– Keeping the knees close to one another (or if possible touching), continue to imprint your pubic bone towards the floor, so you feel a stretch down the front of your right leg. Hold for 30 seconds and repeat second side.
3. Kneeling hip flexor stretch
– Come to kneeing with your right leg forward.
– Gently tuck your pelvis, so your pubic bone moves towards your rib cage and your low back flattens.
– Slowly shift your weight towards your right leg and pause when you feel a gentle stretch in the front of your left hip.
– For a greater stretch, reach your left arm overhead and lean to the right. Hold for 30 seconds and repeat second side.
After stretching your hip flexors you’ll want to follow up with some hip stability exercises like these:
3 best hip flexor stretches | How to release tight hip flexors
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Nikki Naab-Levy, LMP
Pilates Teacher | Massage Therapist | Balanced Body Faculty
3 best hip flexor stretches | How to release tight hip flexors: