How do your hip flexors affect your back?
When you are looking at the hip flexors, there are two parts. One of your quadriceps is part of your hip flexors which is helping you when it comes to hip movement and then also deep inner pelvis connected to your spine is another set of hip flexors. The two are the rectus femoris which is in the quadriceps and psoas and iliacus in the deep inner pelvis.
Looking from the side if we are at a good posture, our low back is in a good position.
But if hip flexors are tight, it changes that curve in your lower back.
It tilts that pelvis forward and increases that curve in the lower back. And when we lose or change that curve in the lower back which puts you at greater risk when it comes to back injury and pain.
We want to make sure that those hip flexors have good flexibility and good movement especially if you do a lot of sitting throughout the day like driving, computer or office work because sitting too much shortens up the hip flexors which puts your back at greater risk.
There are two stretches that you can do.
#1 – Standing Hip Flexor Stretch
Take a big step, with the front foot flat on the ground and the back foot on the toe. You are tightening your abdominal areas and glutes. Bring your hips forward a little bit and you are looking at getting a stretch in that hip area.
In stretching, do twice on each side and hold it for 20 to 30 seconds. Then, switch on the other side and bring the hips forward a little bit in order to intensify that stretch. This is something that you can do anywhere. You can do it even at work.
#2 – 90-90 Hip Flexor Stretch
This is the one that I like because it is a little bit more intense.
Move into a 90 – 90 position and you are going to tighten your abdominal area. You are going to tighten your glutes and then bringing your hips forward. In order to stretch out more that hip flexor that is in the quadriceps, do twice on each side holding for 20 seconds.
You are tightening the abdominal area, bringing the hips forward, and stretching out that rectus femoris. Once again, this is something that you can easily do anywhere quickly in the office in order to stretch out that hip flexor and counteract all the shortening that you have throughout the day from sitting, driving, and working at the office.
Watch the YouTube video below to learn more about the two stretches: