Reducing Tight Hip Flexors

The hips can often become tight due to a number of causes such as; inactivity and injury. Most people will find that their hip flexors are short and weak.

For those unfortunate to have desk jobs, sitting down for long periods of time passively contracts the hip flexors. As a consequence this negatively affects our posture and athletic performance.

Anterior pelvic tilt is due to tightness in the hip flexors. Tightness within the area pulls the pelvis forward and tips the bottom up, creating an arch of the lumbar spine. Many people as a result suffer from lower back pain.

In order to perform optimally and pain-free it is important that our hip flexors are flexible yet strong in order to perform movements such as the squat and lunge.

One key method to reduce tightness in the hip flexors is to stretch.

There are many stretches you can perform to stretch this area, so plenty to try out to find which works best for you. Here are my 5 favourite to perform -

1.    Pigeon

There are several ways to get into the ‘Pigeon’. You can either take it from a downward-dog, or begin in a low lunge, placing weight through your hands, tuck the ankle in towards the centre of the body. Position the heel so that it is in line with the other hip. Shift your weight central so that it is eventually distributed between both hips. Hands should be placed on either side of your legs.

2.    Low lunge

    

Begin standing. Take a step on one leg in front of the body. As you place the heel down slowly bend the front knee and allow the knee of the back leg to rest on the floor. Ensure the bottom is tucked down and posture is upright.

3.    Spider-Man

From a press up position take one foot up towards the hand and place it down on the outside. The foot should be flat on the floor. Distribute the weight evenly between both hips and sink your weight down into the stretch.

4.    Wide squat

Stand with your feet slightly wider than your hips. Bend your knees and sink your bottom down towards the ground. Heels should be resting flat on the floor. If this is difficult you can use a rolled towel or a book under the heels as support. Bring your palms together and tuck your elbows into the side of your knees.

5.    Happy baby

Lying on your back draw your knees up into your chest. Hold your instep or big toes and allow your knees to fall into the side of your chest. Actively draw your knees towards the ground.

What are your favourite stretches for the hip?

-E