1. Keep Hip Flexors Tension Free
The hip flexors are a very important group of muscles that affix to the front pelvis area. There are four muscles and each muscle has a duty of bringing the thigh bone up near the body's torso. Hip flexors work all the time, especially while running or anything similar such as cardio machines, cycling, tennis, racquetball and all types of skiing. Even if you are sedentary, this area still works hard. Some individuals feel stiffness in their lower back, caused by the tension in the hip flexors. Therefore, it is very wise to keep hip flexors tension free and flexible, otherwise these muscles become tight and the body's pelvis gets pulled out of alignment and causes lower back pain. Because hip flexors can become very tense and tight, taking the time to stretch these muscles is an effective way to avoid lower back stiffness.
2. Take the Lunge to Stretch
The hip flexors lunge stretch is by far one of the most effective stretches for this muscle group. Simply place your body in a lunge position and press back all the way through to your heels while the knee drops to the floor. The important move is to push downward into the hips, which opens up your flexors a bit more. Breathe naturally and avoid holding your breath. You need to try to hold this stretch for 30 seconds and perform it on the other leg. Now, to make the stretch a bit more effective and deeper, bring the hands and place them stacked on top of the quadriceps. Once again, lean ever so gently into the hip flexors. Notice your hamstring is also stretching a bit. You can even go a little further with your stretch as you become more limber. Use the wall for this modification, which stabilizes the body. Raise the right foot and bring your heel into your glut. This modification opens your hip flexors even more. A key point to remember while performing this stretch is to push forward in the hips, to develop this position to create an even deeper and more open stretch.
3. Give It One Final Stretch
Some individuals use this next stretch as their final hip flexors stretch because it's so relaxing and really loosens the muscle group. Start out by lying down on your back, use a mat or padded carpet for comfort. Gradually pull the right leg slightly up while you bring the heel toward the hip. At this moment, reach over and take hold of the shin or the area inside and behind the knee and simply pull the leg gently toward the torso. Breathe naturally as you avoid holding your breath. Hold the stretch for 30 seconds and perform this stretch on the other leg as well. You can feel the stretch deepen as you slightly flex the leg for stability.
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