Hey, I’m getting ready to head out and film some YouTube videos for you. The videos have been a big hit in my YouTube channel and in my blog ExercisesForInjuries.com. Make sure to subscribe to my YouTube Channel to stay up-to-date with my latest videos.
But before I’ll go, I’ll share some hip flexors stretches that will help you ease your back pain.
In today’s video, I will go through the Top 3 Hip Flexors Stretches for Back Pain.
I got Andrea to demonstrate the exercises.
Top 3 Hip Flexors Stretches for Back Pain
CLICK HERE to watch the YouTube video.
#1 – 90-90 Hip Flexors Stretch
90-90 Hip Flexors Stretch
Andrea has her front leg and back leg in 90-90 position when it comes to hip, knee and ankle. She is tightening the abdominal area, bringing the hips forward, and bringing the arm overhead as she stretches out the front of the hip. The muscle that she specifically stretches is the Iliacus. The 90-90 hip flexors stretch focuses on Iliacus, which is important for back pain relief. Perform 1 set of 2 repetitions on each side alternating back and forth. Hold it for about 20 seconds and look for a light stretch.
#2 – 90-90 Hip Flexors Stretch with Side Bend
90-90 Hip Flexors Stretch with Side Bend
Andrea has her front leg and back leg in 90-90 position. She adds a little bit of a side bent as she brings her hip to the side in order to change the stretch in front of the hip more into the deep up against the spine. This is important to do if you have back pain. A lot of people just stretch out one of the hip flexors and it is important to hit both of them. Perform 1 set of 2 repetitions on each side alternating back and forth. Hold it for 20 seconds and look for a light stretch, try not to reap apart the muscle.
#3 – Knee Drops
You lie on your back, feet wide, and drop the knees in. Hold it for a couple of seconds and then drop the knees out. With this one, you are targeting the hip rotators. These are the muscles that rotate the hips in and out. A lot of times those muscles get tight and they affect the back that leads to back pain. It is not specifically a hip flexors stretch, but I find these muscles tend to be tight and they have an effect on back pain and this knee drops is great for that. Perform 1 set of 5 repetitions each way, a total of 10 repetitions. Hold it for 2 to 3 seconds and look for a light stretch.
Give those three exercises a go to stretch out your hip flexors and relieve back pain.
If you want to instantly release your hip flexors for more strength, better health and all day energy, then check out the Unlock Your Hip Flexors program here:
Rick Kaselj, MS