5 Hip Flexor Stretches That A Work-From-Home Routine Needs

Many seem to struggle with tight hips these days with restricted movement and all those hours spent at the work station, we recommend a few hip flexor stretches that will give relief.

What does it mean to have tight hip flexors? Well, when your hip flexors are tight you may experience pain in your glutes and lower back, and if not treated, this pain can move to the legs, the back and to your entire body. In fact a lot of us complain about pain in the lower back but we don’t think about how the lower back is connected to our legs at the hip, or how tight hip flexor muscles can affect the lower back due to lack of support from the pelvis muscles.

Work from home and lack of exercise for long periods result in constricting hip flexor muscles, and if you are not incorporating hip stretches into your routine, you are putting yourself at risk of injury. Fortunately there are several stretches that can help you relax as well as strengthen your hip flexors. Let’s take a look at the top 5 stretches that you can add to your routine.

Dragon Stretch

1. Kneel down on one knee
2. With your palms planted on the floor, straighten the knee behind you and raise the balancing knee at a 90-degree angle.
3. Gently push your pelvis forward while maintaining a straight back
4. Lean forward with your torso, ensuring that your back in still straight
5. Hold for 30 seconds
6. Repeat on the other side

Pigeon Stretch

1. Get onto the floor in a tabletop position
2. Bring your right knee forward towards your right hand, with the foot facing the left wrist and plant the leg on the floor.
3. Straighten your left leg behind you, with the knee straight and toes pointed
4. Gently lower yourself to the ground
5. Stay in position for 30 seconds
6. Release by lifting your hips and moving legs back into the tabletop position
7. Repeat on the other side

READ ALSO: Knee Injury Recovery Exercises

Knee to Chest Stretch

1. Lie down on the floor on your back
2. Pull your right knee towards your chest, while keeping the left leg straight. Make sure your lower back presses the floor
3. Hold for 45 seconds
4. Repeat on the other side

Figure Four Stretch

Photo courtesy: Pinterest/Gfycat

1. Lie down on the floor with your back pressed on the floor
2. Cross your left foot over your right quad while bending your right knee
3. Hold the back of your right shin and gently pull it toward your chest
4. Hold for 30 seconds
5. Repeat on the other side

Seated Butterfly Stretch

1. Sit up straight, and engage your core
2. Bring your feet together, and push the knees out while sitting with your tailbone tucked into the floor
3. Bring your knees close together while ensuring that the soles of the feet remain in contact
4. Relax the knees towards the floor again, without letting the soles of the feet drift apart
5. Now hold this for 30 seconds