Most people are familiar with the common hip flexor stretch. However, there are a few subtleties that you need to be aware of to execute this properly.
PROPER HIP FLEXOR STRETCH: clench your glutes so your pelvis tips back slightly (posterior tilt) >> keep your low back straight/neutral >> shift forward without leaning the torso forward.
BONUS TIPS TO PREVENT HIP FLEXOR TIGHTNESS DEVELOPING: These are tips you can apply to your everyday life, at the office etc. to prevent tight hip flexors becoming a problem. You might look strange to your colleagues, but feeling good and preventing injury is worth it!
1) Use a standing desk.
This takes your hip flexors out of the shortened position. Alternate 30 mins standing with 30 mins sitting.
2) Kneel on one knee at your desk (same position as the hip flexor stretch).
Try doing this for 5 mins each side, for every hour you are at your desk.
3) Do some reverse lunges at your desk (from a standing position, stepping back with one leg and slowly lowering down into a lunge).
This trains the hip flexors to lengthen smoothly with movement. Try doing 5-10 each side, every hour.
Stay tuned for our next post on strengthening the hip flexors to build resiliency!
Meanwhile our caring and friendly Chatswood or North Sydney Physio team would love to help you out, so reach out to us if you have any questions.