How To Stretch Your Hip Flexors If You Are Wearing a Skirt

How To Stretch Your Hip Flexors If You Are Wearing a Skirt

A couple of days ago, I sent out a video on the best stretches to do if you end up sitting all day. Someone got back to me and asked…

“I can’t do some of those stretches because I wear a skirt all day. Is there any hip flexor stretch you suggest for people who wear a skirt at work?”

BEST Hip Flexor Stretch If You Wear Skirt At Work

CLICK HERE to watch the YouTube video.

The specific stretch that she was unable to do because she wore a skirt was a 90-90 hip flexor stretch (below).

90-90 Hip Flexor Stretch
90-90 Hip Flexor Stretch

You can see that if you wore a skirt to work, this would be difficult to do.

Stretching the hip flexors is essential if you sit for long periods of time. When you sit, your hips are flexed and your hip flexors are in their contracted position. Over time, this leads to your hip flexor muscles getting tight, stiff and sore. This can create muscle imbalances all over the body, leading to things such as back pain, knee pain and hip pain. If you are unable to do the 90-90 hip flexor stretch, make sure you try out the alternatives in this post.

#1 – 90-90 Hip Flexor Stretch 1st Alternative

90-90 Hip Flexor Stretch Alternative 1
90-90 Hip Flexor Stretch 1st Alternative

One alternative is to have your feet hip-width apart, take a step back, tighten up your abdominal area, and tighten up your glutes. Bring your hips forward and look for a light stretch in the hip flexor and the back leg. This stretch requires less movement but more activation in your muscles, so you will have to play around with it to find a good stretch in the hip flexors.  This is a great alternative.

#2 – 90-90 Hip Flexor Stretch 2nd Alternative

90-90 Hip Flexor Stretch Alternative 2
90-90 Hip Flexor Stretch 2nd Alternative

Now depending on what type of skirt you wear, this is the second alternative to do.

Stand with your feet hip-width apart and stagger your feet as much as you can. Tighten up your abdominal area and your glute, and arch back. Look for a light stretch in the hip flexor and the back leg. This alternative is very similar to the first one except you are arching your back. This will help to stretch the front of your hips.

So, there you go!

If you are sitting a lot and you are wearing a skirt,  stretch out those hip flexors from sitting for a long period of time with those two different stretches. Make sure you try out these alternatives, especially if you can’t do the 90-90 hip flexor stretch, which I think is the best when it comes to targeting that hip flexor.

Make sure to swing by ExercisesForInjuries.com. There is a good chance that I have a video, an interview or a blog post on your injury or pain. Enter in your injury or pain into the search bar on the top right of the screen. There is a good chance that I have something for you that will help you.

Second, if you are watching this on YouTube, head up above and hit “Subscribe”. Every couple of days you will receive a video like this, a guest video from one of my friends in the fitness world, or you will get an interview that I have done with one of my friends in the fitness world.

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Take care!

Rick Kaselj, MS

For your guide to unlocking your tight and painful hip flexors, check out Unlock Your Hip Flexors, here!

Unlock Your Hip Flexors