Are you sat down all day?
Prolonged sitting can lead to tight hip flexors and muscle imbalances which contribute to lower back pain. The tight hip flexors create an anterior pull on the pelvis known as an anterior pelvic tilt which causes this.
Therefore, it is vital that we improve our hip flexibility by stretching to help reduce the symptoms of the lower back pain.
Below are four simple stretches to get your started, just make sure you are mindful of your body’s limits and don’t push yourself to do too much. And be especially gentle and cautious if you have a type of injury or health concern.
1. Outer Hip
Muscles on the outside of the hip help to stabilise your body posture. They play important roles in walking and standing, as well as overall balance of the pelvic position.
To stretch your outer thigh muscles, the idea is to bring the leg in towards the midline of your body. Generally, this means you’ll cross your lower extremity in front of your body.
2. Inner Hip
Inner hip muscles (groin or adductor muscles) help you balance while standing.
Bend your knees and bring the soles of the feet together.
Hamstrings attach at the siting bones, which are located on the underside of your pelvis. When the hamstring muscles contract, the effect is a pulling of the back of the pelvis down toward the back of the thigh, or a bringing of the lower extremity back behind you.
Extend your arms and reach forward by bending at the waist as far as possible while keeping your knees straight.
Your quadriceps are located at the front of the thigh. One of the quadriceps muscles, the rectus femoris, crosses over the hip joint in front, which means it produces hip movement, which, in this case, is hip flexion.
To stretch your quadriceps at the hip, the idea is to do the opposite movement to flexion. See how she brings her foot up behind her...