Stretches For Tight Hip Flexors

Today's sedentary lifestyle often results in tight hip flexors, the muscles that run in front of each hip. The hip flexors are chronically short (tight) in people that spend most of their time seated. Tight hip flexors are often a contributor to low back pain because they can increase the curve in the lumbar spine.

Hip Flexor Bed Stretch

The easiest hip flexor stretch and the place to start if you have trouble getting up and down off of the floor is the hip flexor bed stretch. To begin, sit at the very edge of a bed. Leaving your hips and legs hanging over the edge, lie backward. Hold for 15 to 20 seconds and repeat one to three times as needed.

Kneeling Hip Flexor Stretch

The kneeling hip flexor stretch is an intermediate level stretch. Start in a half kneeling position on the floor with your right leg in front of your body and your right foot on the floor with a bent knee. Place your hands on your hips for support and lean forward slightly. Hold for 15 to 20 seconds and repeat one to three times as needed on both sides.

Exercise Ball Hip Flexor Stretch

In this stretch, the exercise ball is used to help increase the intensity level of the stretch. To begin, place the ball in front of your left knee and then take a big step over the ball with the right leg making sure that the right foot is pointing straight ahead. Drop the left hip down into the ball and hold for 15 to 20 seconds. You can then turn slightly to the right and hold an additional 15 to 20 seconds. Come back to center and then turn slightly to the left and hold another 15 to 20 seconds. Repeat the series on the right hip.

Self-Myofascial Release for Hip Flexors

Self-myofascial release (SMR), according to "Stretch to Win" by Ann and Chris Frederick, is "a highly effective stretch that uses a ball, foam roller, or other tool to help reduce or eliminate soft tissue restrictions, trigger points, adhesions, and tight spots that inhibit both strength and flexibility." A foam roller is an easy tool to use for SMR because it is generally softer and therefore less painful than alternate tools. To foam roll your hip flexors, begin by lying down on your belly propped up on your forearms. Place the foam roller under the front of the right hip and then take the left leg out of the way to the side. Gently roll up and down the hip flexor. Explore all parts of the hip flexor by leaning to the left and to the right. Repeat on the left hip.