tight hip flexors streches

The Best Stretches for Tight Hip Flexors

Tight hip flexors seam to be problem for many of us these days. We spend a lot of time sitting and as a result that reflects on tight hips, especially if you’re not incorporating hip stretches into your routine. Tight hip flexors make it harder for your pelvis to rotate properly, therefore causing your lower back pain. Tight hip flexors can also make it harder for your glutes to activate, since they’re opposing muscle groups, when one is really tight the other becomes lengthened. When a muscle is more lengthened than it should be, as a result takes away some of its ability to contract. When your glutes are in this compromised position, it can cause other muscles to do more work than they should, making your workouts less efficient and sometimes, increasing the risk of injury.

For instance if you’re walking, taking a step, standing, skipping, twisting, making love, reaching for something, or dancing, your hip flexors are at the center of each action. Therefore your hips absorb a certain amount of that impact. 

The good news is that there are plenty of good hip stretches out there that you can do to relieve discomfort, decrease tightness, and improve mobility in your hips.

Standing Stretch For Tight Hip Flexors

  • Stand with your feet hip-width apart and toes forward.
  • Bend your right knee, and bring your right heel up toward your butt.
  • Hold your right foot with the right hand, and gently pull to point your knee toward the floor. You can hold on to a counter or chair with your left hand for balance.
  • Hold for 30 seconds. Repeat on your other leg.

Active Stretch

  1. Stand on your left foot with the toes slightly turned inward. Put your right foot on the seat of a chair in front of you.
  2. Hold your arms straight out in front of you at chest level.
  3. Slowly raise your arms straight up as you squeeze your butt and gently push your pelvis forward. That will straighten your left leg and deepen the bend in your right knee. You’ll feel the stretch in the front of your left hip.
  4. Return to the starting position and repeat on the other leg.

Kneeling Stretch For Tight Hip Flexors

  1. Kneel with your left knee on the floor and your right leg at a 90-degree angle in front of you.
  2. Put your hands on your right knee and keep your back straight.
  3. Keeping your left knee pressed to the floor, lean forward into your right hip while squeezing the muscles in your left buttocks.
  4. Hold for 30 seconds. Repeat on the other side.

Supine Stretch

  1. Lie on your back on the floor with your legs straight, toes pointing toward the ceiling.
  2. Keep your right leg straight on the floor, bend your left knee so your foot is flat on the floor, and lace your fingers behind your left knee.
  3. Pull your left knee toward your chest. Keep your back, hips, and right leg on the floor.
  4. Exhale and pull your left knee closer toward your chest.
  5. Hold for 30 seconds. Repeat on the other side.

Seated Stretch For Tight Hip Flexors

  1. Sit slightly sideways on the edge of a bench or a chair with your back straight, both feet on the floor, and your knees bent.
  2. Slide your right foot back and lower your right knee close to the floor. The leg should be bent at a 90-degree angle with your right knee straight below your right hip. Keep your left foot on the floor.
  3. Tighten your buttocks and hold for 30 seconds. Switch to the other leg.

With just 10-15 minutes of daily activity, you can get flexible muscles and reduce your hip flexors pain. Check out a review of Unlock your hip flexors here for more information about reducing your lower back pain and stretching your hip flexors.

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