Tight hip flexors, which are a group of muscle deep in your lower torso, pelvis and upper thighs, can lead to low back pain and poor hip extension. Proper flexibility and movement training can alleviate hip stiffness and back pain by reducing neural stimulation to the hip flexors and increasing tissue elasticity of the hip flexors. You can do static stretching, which is holding a stretch for a period of time, or dynamic stretching, which is moving your hip flexors in their full range of motion. Perform these exercises several times a day for about five minutes.
Kneeling Hip Flexor Stretch
Step 1
Kneel on the ground on your left knee and put your right foot in front of you with your right knee bent at about 90 degrees. Keep your torso upright.
Step 2
Raise your left arm over your head and push your pelvis forward slightly, tightening your left buttock to increase the stretch. Hold this position for three deep breaths.
Step 3
Lean your torso to your right side while keeping your lower body in place. Put your right hand on your right thigh for support. Hold this position for three deep breaths. Repeat the stretch on the opposite side.
Active Hip Extension
Step 1
Stand with your feet together and step back with your right foot while keeping both feet pointing forward. Raise both arms over your head at the same time, and hold this position for two seconds. Lower your arms as you step forward to the standing position.
Step 2
Step forward with your right foot and shift your weight to the right foot. Raise your arms up at the same time and tighten your left buttock. Hold the stretch for two seconds. Lower your arms as you step back to the starting position.
Step 3
Repeat the movement pattern on the each leg for two sets of 10 reps.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Stretch to Win"; Ann and Chris Frederick; 2006
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