Easy Half-Kneeling Hip Flexor Stretch for the Office | Lifemoves
Man with Hip Back Pain in Office Chair

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

  1. 1
    Grab a pillow, rolled-up towel or a double-up workout mat to place underneath the knee on the side that is being stretched.
  2. 2
    Start 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).
  3. 3
    Think of extending your spine up to the ceiling so that your torso is nice and tall and shoulders over your hips.
  4. 4
    Keeping 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.
  5. 5
    To 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.
  6. 6
    Gently rock your right hip back and forth in smaller circles to get the undulation and increase the range of motion.
  7. 7
    Everyone 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.

Try this stretch every 20-30 minutes. We also have a few other stretches for the office to help you focus throughout the day.

Contact Alfred Ball, Certified Fascial Stretch Therapist for more information or to book a Fascial Stretch Therapy session to learn more.

Last Updated on June 21, 2023 by Alfred Ball

Alfred Ball

Practicing Kinesiologist | Certified Fascia Stretch Therapist | Clinical Pilates Instructor. Alfred has been a Kinesiologist since 1999. He started Lifemoves in 2007 to provide exercise therapy and fitness programs for people with injuries, chronic diseases and disabilities. His focus as a Kinesiologist is to empower and to guide people to learn to move with more strength, confidence and ease. He is an avid Lego and Star Wars fan. His other hobbires include writing, playing board games and being active outdoors.

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