Tight hip flexors are the result of too much sitting in a chair or car, without doing exercise to compensate for the inactivity of those muscles. Runners and cyclists can also develop tight hips. Combining a stretch of the hip flexors with arm raises will benefit the lower back and shoulder joint because these are areas that also tighten up.
Many Muscles Cross the Hip Joint
So many muscles and ligaments cross the hips that individually stretching and strengthening each one individually is impossible. The muscles work in groups to flex and rotate the hips. A good stretch will hit most of them as will techniques for self-myofascial release, such as using a foam roller.
Kneeling Hip Flexor Stretch
Use a mat if your knees are bony. Kneel with one knee on the ground, and the other leg extended with your knee bent at a 90-degree angle, foot flat on the ground. Tuck your buttocks under your hips, pointing the hip bones slightly upward. The kneeling leg will feel the hip flexor stretch. Reach one arm up and forward, keeping a neutral cervical spine. Hold for 30 seconds to one minute, then repeat with the opposite leg and arm.
Lying Stretch
If it is hard to kneel, or if you have lower back pain, use this stretch. Lie on your back, lace both hands together and behind the knee of one leg. Keep the opposite leg and hip on the ground. Bring the knee back toward the chest and do not strain your head forward. Rather, keep your head on the ground. Take one hand away and reach it up and back above your head, protracting the shoulder. Hold for 30 seconds, then repeat with the other leg and arm.
IT Band
The outside of the hip and leg are joined by a thick band of connective tissue called the iliotibial band. Stretch the IT band by standing next to a wall. Face along one side of the wall, support your body with one hand on the wall. Keeping your legs together and straight, lean toward the wall, feeling the stretch. Hold for 30 seconds to one minute, then face the other way and repeat with the opposite side.
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