I wanted to show 3 exercises that you can use to address tight hip flexors and back pain.
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#1 – Back Arch
Begin in an upright standing position. Place your hands on your lower back or upper pelvis area. Arch your back, focusing on the movement happening in your lower back area. Hold this position for a couple of seconds. Return back to the starting position and repeat the movement.
Back Arch
Start off with 1 set of 10 repetitions. Perform this exercise in smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to work on the mobility of your low back and to get a light stretch in your hip flexors or the front of your hip.
#2 – Heel to Seat Quad Stretch
For this exercise, you can use a foam roller, wall or chair, or something secure and stable where you can put your hand on for balance.
Begin in an upright standing position, maintaining good alignment with your head, shoulders, and hips. Bend your one leg towards your seat, then use your hand to pull it closer to your seat. Ideally, let your knee passed your hip, targeting your hip flexor. Return back to the starting position and repeat the movement on the opposite side.
Heel to Seat Quad Stretch
Start off with 1 set of 2 repetitions on each side. Perform this exercise in smooth controlled movement with a good stop at the end position. The intensity is light. The purpose of this exercise is to improve the flexibility in your quadriceps and hip flexor areas.
#3 – Standing Hip Flexor Stretch
Begin in an upright standing position, maintaining good alignment with your head, shoulders and hips. Take a big step forward with your one leg. Your toes are pointing straight ahead and straighten your back leg. Tighten up your abdominal area. Shift your hips forward and hold this position for 20 seconds. Return back to the starting position and repeat the movement on the opposite side.
Standing Hip Flexor Stretch
Start off with 1 set of 2 repetitions on each side. Perform this exercise in smooth controlled movement with a good stop at the bottom position. The intensity is light. The purpose of this exercise is to target your hip flexor.
Give these three exercises a go. They will surely help ease your tight hip flexors and 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.
Take care!
Rick Kaselj, MS