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
YouTube to watch the YouTube video.
I was asked by my friend, Chris, “How do your hip flexors affect your back?”
When it comes to the hip flexors, there are two parts. One of your quadriceps is part of your hip flexors, which contributes to hip movement, and the deep inner pelvis connected to your spine is another set of hip flexors. These two are the rectus femoris which is in the quadriceps, and the psoas and iliacus in the deep inner pelvis.
I had Orsy demonstrate what happens in your low back. In a side view, if we are in 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 the pelvis forward and increases the curve in the lower back. When we lose or change that curve in the lower back, it 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. Sitting too much shortens up the hip flexors which puts your back at greater risk of injury.
There are two stretches that you can do.
# 1 – Standing Hip Flexor Stretch
Take a big step, with your front foot flat on the ground and your back foot on your toe. Tighten your abdominal area and glutes. Bring your hips forward slightly and look for a stretch in your hip area.
Repeat twice on each side and hold the stretch for 20 to 30 seconds. This stretch can be done anywhere. You can do it even at work.
# 2 – 90-90 Hip Flexor Stretch
This stretch is slightly more intense.
Come down into a low lunge position, with both legs at a 90 degree bend. In an upright position, tighten your abdominal area and glutes, and then bring your hips forward. In order to stretch out more of the hip flexor in the quadriceps, do this stretch twice on each side and hold for 20 seconds.
Tighten your abdominal area, bringing your hips forward, and stretch out that rectus femoris. Once again, this is something that you can easily do anywhere 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 and how the 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.
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Rick Kaselj, MS
If you want to learn simple step-by-step guide that will finally help you overcome your tight hip flexors, then click here to check out the Unlock Your Hip Flexors program.