I hope you enjoyed the interview yesterday.
Today, I have 2 Easy Ways to Relax Your Hip Flexors.
Enjoy the article below or check out the YouTube video.
Have a great day!
Rick Kaselj, MS
2 Easy Ways to Relax Your Hip Flexors
CLICK HERE to watch the YouTube video.
I got asked by my friend, Chris, “How do your hip flexors affect your back?”
When you are looking at the hip flexors, there are two parts. One of your quadriceps is part of your hip flexors which is helping you when it comes to hip movement and then also deep inner pelvis connected to your spine is another set of hip flexors. The two are the rectus femoris which is in the quadriceps and psoas and iliacus in the deep inner pelvis.
I will get Orsy to show you what happens in your low back. Looking from the side if we are at a good posture, our low back is in a good position.
But if hip flexors are tight, it changes that curve in your lower back.
It tilts that pelvis forward and increases that curve in the lower back. And when we lose or change that curve in the lower back which puts you at greater risk when it comes to back injury and pain.
We want to make sure that those hip flexors have good flexibility and good movement especially if you do a lot of sitting throughout the day like driving, computer or office work because sitting too much shortens up the hip flexors which puts your back at greater risk.
There are two stretches that you can do.
# 1 – Standing Hip Flexor Stretch
Orsy is taking a big step, front foot is flat. She is on the back toe of the back foot. She is tightening her abdominal areas and glutes. She is bringing her hips forward a little bit and she is looking at getting a stretch in that hip area.
In stretching, do twice on each side and hold it for 20 to 30 seconds. Then, switch on the other side and bring the hips forward a little bit in order to intensify that stretch. This is something that you can do anywhere. You can do it even at work.
# 2 – 90-90 Hip Flexor Stretch
This is the one that I like because it is a little bit more intense.
Orsy is nice and upright. She is going to tighten her abdominal area. She is going to tighten her glutes and then bringing her hips forward. In order to stretch out more that hip flexor that is in the quadriceps, do twice on each side holding for 20 seconds.
Tightening the abdominal area, bringing the hips forward, and stretching out that rectus femoris. Once again, this is something that you can easily do anywhere quickly in the office in order to stretch out that hip flexor and counteract all the shortening that you have throughout the day from sitting, driving, and working at the office.
There you go, Chris! That is a quick tip when it comes to why the hip flexors or how hip flexors can affect your back and why it’s important to loosen up those hip flexors and have good movement within those hip flexors.
If you want to learn simple step-by-step guide that will finally help you overcome your tight hip flexors, then check out the Fixing Tight Hip Flexors program here:
Rick Kaselj, MS