The Hip Flexor Stretch is one of the most important stretches you can do. Most people have tight hip flexors, stemming from lots of sitting. Imagine if you sit for eight hours at work, sit for 1-3 hours a day for your commute (Yes, that is common in the Washington, DC area.), then sit on the couch when you get home? That is a recipe for not only overly tight hip flexors, but as a result, you could very likely experience low back pain. Also, tight hip flexors could pull your body into an anterior pelvic tilt, which causes balance and postural problems, in addition to pulling your lumbar spine out of alignment.


Here is how you do the hip flexor stretch:




Kneel on your right knee, cushioning your kneecap with a mat.

Place your left foot in front of you, bending your knee in a 90 degree angle and placing your left hand on your left leg for stability.


Place your right hand on your right hip to avoid bending at the waist. Keep your back straight and abdominal muscles tight.


Lean forward, shifting more body weight onto your front leg. You’ll feel a stretch in your right thigh. You can put your hands in the air to get an even deeper stretch in the hip flexors once you have core stability. If you feel like you are going to fall, then put your hands back on your hips. Hold for 15-20 seconds on each leg before you exercise, and 30 seconds on each leg after your cool down.

Perform this stretch as often as you like throughout the day.