Tightness in your hip flexors can be more than just a nuisance. When your hip flexors are too tight, they pull your pelvis forward, putting extra strain on your lower back. Stretching these muscles daily can loosen them and decrease the pain in your lower back. Proceed cautiously, never stretching to the point that you feel pain. Work up to more difficult stretches slowly.
Hip Flexors
You iliopsoas muscles run through your hip area, connecting your spine to your thigh bone. This muscle group can be divided into two separate muscles, the iliacus and psoas. More commonly, your iliopsoas muscles are known as your hip flexors. These muscles help you flex your hip, rotate your hip and flex your torso. You use your hip flexors when you climb stairs or when you are lying on the ground and you sit up. Isolating the front upper part of them requires forethought and planning; proceed carefully.
Warrior Pose
Borrowed from yoga, the warrior pose is helpful in loosening your hip flexors. Start with your feet together and your arms relaxed at your sides. Take a big step back with your left leg, bending your right leg and lifting your arms out to the sides for balance. The toe of your right foot should point straight ahead and the toe of your left foot should point out to the side. Your left leg should be straight. Lunge forward, feeling the stretch in the front of your left hip as you lift your arms overhead. Keep your arms straight and parallel with each other with your palms facing in.
Kneeling Stretch
A kneeling stretch is a little more difficult. Do this stretch on a mat or other padded surface to protect your kneecap. Kneel with your left knee on the padded surface and your right leg bent to a 90-degree angle with your foot on the floor. Place your hands on your hips and pull your abdominal muscles in before you stretch. Keeping your torso tall and your hips squared to the front, stretch your hip by pushing your body weight forward toward your right knee. Do not lean with your torso; instead, imagine your left hip reaching for a spot above your right ankle.
Cobra Pose
One final stretch to release tension in the front of your hips is the cobra, another yoga pose. Start by lying facedown on the floor with your hands underneath your shoulders. Keep your legs straight with the tops of your feet flat against the floor. Gently press up with your hands until your arms are straight and your hip bones are off the floor. Pull your abdominal muscles in as you press your hip bones forward. Lift your chin up to the ceiling.
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