Hey, I’m getting ready to head out and film some YouTube videos for you. The videos have been a big hit on my YouTube channel and my blog ExercisesForInjuries.com. Make sure to subscribe to my YouTube Channel to stay up-to-date with my latest videos.
However, before I go, I’ll share some hip flexors stretches that will help ease your back pain.
CLICK HERE to watch the YouTube video.
I got Andrea to demonstrate the exercises.
#1 – 90-90 Hip Flexors Stretch
Put the front and back leg in the 90-90 position when it comes to hip, knee and ankle. Tighten the abdominal area, bringing the hips forward and bringing your arm overhead while stretching out the front of the hip. The 90-90 hip flexors stretch focuses on the iliacus, which is important for back pain relief.
90-90 Hip Flexors Stretch
Perform one set of 2 repetitions on each side, alternating back and forth. Hold it for about 20 seconds and look for a light stretch. The intensity of this exercise is light.
#2 – 90-90 Hip Flexors Stretch With Side Bend
Place the front and back leg in the 90-90 position, adding a little bit of a side bend, bringing your hip to the side to change the stretch in front of the hip, more into the spine. This is important to do if you have back pain. Many people stretch out one of the hip flexors, and yet it is important to hit both of them.
90-90 Hip Flexors Stretch With Side Bend
Perform one set of 2 repetitions on each side, alternating back and forth. Hold it for 20 seconds and look for a light stretch, trying not to rip the muscle.
#3 – Knee Drops
Lie on your back, feet wide, and drop your knees inward. Hold for a couple of seconds, and then drop your knees out. With this stretch, you are targeting the hip rotators as the muscles that rotate the hips in and out. Often, these muscles get tight and affect the back, leading to back pain. It is not specifically a hip flexor stretch, but I find these muscles tend to be tight and have an effect on back pain. Knee drops are great for this.
Perform one set of 5 repetitions each way, for 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.
Rick Kaselj, MS
If you want to instantly release your hip flexors for more strength, better health and all-day energy, then click here to check out the Unlock Your Hip Flexors program.