Tight muscles often result from an intense workout. Hip flexors, on the other hand, usually get their biggest workout from doing nothing at all. Whereas some sports, such as running and biking, can tighten the hip flexors, sitting tends to have the greatest impact. The hip flexors, or iliopsoas, connect your pelvis to your thighs. They do exactly what the name suggests--flex the hips. Prolonged sitting keeps the hip flexors in constant contraction, resulting in shortened hip flexor muscles. The shortened muscles rotate your pelvis forward, leading to a common source of back pain. Especially if your job requires significant sitting, stretching the hip flexors throughout the day can keep these muscles from shortening and avoid the onset of back pain.
Pendulum Leg Swing
Step 1
Stand on a step or block that is located next to a wall, rail or other sturdy object that you can easily grasp without bending in the hips or torso. Stand with your left foot completely on the step or block and your right leg dangling to the side. Keep your hips in neutral position and your spine straight throughout the exercise.
Step 2
Consciously release all tension in your right leg. Letting your right leg hang loosely, gently swing it back and forth. Make sure you swing only from the hip socket. Your pelvis and back should remain immobile throughout the exercise. You will not feel a deep stretch. This exercise softly opens the hip flexors in the swinging leg.
Step 3
Turn around. Repeat steps 1 and 2, but swinging your left leg.
Lunge with Block
Step 1
Stand approximately 3 to 4 feet in front of the step or block. Your toes and knees should point forward. Step your left foot forward and place your left foot completely on the step or block. Keep your torso upright, your back straight and your hips squared and neutral throughout the exercise.
(reference 2)
Step 2
Bend your left knee until it lines up on top of your left ankle. Be aware that you do not move your knee beyond your ankle. If you need to bend your knee beyond your ankle to feel a stretch in your right hip flexor, you should widen your stance.
Step 3
Bend your right knee, lifting your heel off the ground. Place your hands on your left thigh, if needed, for balance. Hold the position for 20 to 30 seconds.
Step 4
To increase the stretch, reach your right arm overhead and stretch from your right knee to the tips of your fingers. Continue to hold your pelvis in neutral position as you stretch through the right side of your body.
Step 5
Repeat steps 1 through 3, but stretching the left hip flexor this time.
Tips and Warnings
- Be careful that the quadriceps does not take over the stretch. Because of its size and location in the front of the leg, it can easily overwhelm the smaller hip flexors and limit the effectiveness of the stretch.
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