Easy Half-Kneeling Hip Flexor Stretch to Relieve Low Back Pain
Last Updated: May 16, 2023
Do you have an office job that makes you sit most of the day? If you stand up feeling stiff in the front of your hips it is time to try this easy half-hip flexor stretch throughout your workday.
Why Stretch the Hip Flexors
There are many known dangers of sitting too long including changes in our posture. Sitting places more pressure on our spine than standing; this is why we recommend that you get a sit-stand desk or take standing and walking breaks.
Do you feel as though your body starts to slouch forward and your hips become stiff after sitting for a prolonged time? Some people develop lower back and hip pain because of a poor office setup and sitting long.
Using the stand portion of a sit-stand desk can help alleviate some of this pain. If you don't have access to this type of desk take five minutes out of your day to try this stretch.
You may already know the common half-kneeling stretch for the flexors. However, this one developed by Stretch to Win is more effective because it targets more areas of the hip.
Do this hip flexor stretch periodically throughout your day or as part of your bedtime routine. It will help you reduce the forward slouch so that you feel taller and more confident.
We've put together a video and written instructions to help you. A variation is sitting sideways on a chair. This will keep your knee off the ground if you get knee pain while kneeling,
7 Steps to Perform the Ultimate Hip Half-Kneeling Hip Flexor Opener Stretch
- 1Grab a pillow, rolled-up towel or a double-up workout mat to place underneath the knee on the side that is being stretched.
- 2Start in a kneeling lunge position. For this example start with your left leg in front and left thigh parallel to the ground. Right knee will be on the ground with the lower leg extended behind. Try not to kneel or put direct pressure on your knee cap (patella).
- 3Think of extending your spine up to the ceiling so that your torso is nice and tall and shoulders over your hips.
- 4Keeping your left leg and pelvis still, rotate your right leg so that your right foot is moved to the inside and to the left. This will open up some of the deeper hip flexors – Psoas and Illacus.
- 5To get more of the front line into the abdominals raise your right arm up the ceiling. If more stretch is needed reach further over your head to the right.
- 6Gently rock your right hip back and forth in smaller circles to get the undulation and increase the range of motion.
- 7Everyone tends to have a "tighter side." A good stretching ratio to start to even out the sides is to 2:1. Go to the tigther side, than looser, than return to tighter side.