If you’ve been sitting a bit too long at a desk, driving or snuggled up on the couch, your hip flexor muscles at the front of your hips can become quite short and compressed. This can lead to tight hips, lower back pain or pain in the front of your hip joint.
Here’s a great stretch to open up the front of your hips and reverse all that compression in your hips.
Hold each stretch for 30 seconds each side.
FIRST STEP:
Find a surface that’s not too high, like a bed or a couch and stand in front of it. Place one foot up onto the surface behind you, taking care to hold onto something for balance if you need it.
SECOND STEP:
Start to bend your front knee down, almost like a mini lunge. Keep your chest up tall and your hips square so you feel the stretch in the front of your hips through to your back leg.
THIRD STEP:
If you find you need a stronger stretch, sink lower down into the lunge position and tuck your tailbone under to really feel a good stretch in your hip flexor muscle at the front of your hip.
This should feel like a nice stretch in your deep hip flexors at the front of your hip
It shouldn’t feel like increased pressure on your your lower back or your knees – if it does, stop that stretch and seek the advice of myself or another health professional.
Some tips:
Don’t “bounce” these stretches, take them nice and slow. And just be careful not to apply too much pressure and keep it gentle! And remember to breathe deeply.
As always, check with me or a suitable health professional for advice if you’re not sure about which stretches are best for you personally.