Tight hip flexors are a common complaint among those of us who spend a lot of the day sitting at a desk. When you spend a lot of time in a seated position, the hip flexors remain in a shortened position. Over time, the shortened muscles become tight which leads to back pain, poor core stability and injuries. Runners are more prone to hip flexor injuries because of the small, repetitive movement during running.
When we talk about hip flexors we are looking at the group of muscles that include the Psoas, Iliacus and the Rectus femoris. It is important to keep these muscles flexible. Here are a few of my favorite hip flexor stretches that can help keep these muscles from becoming tight, therefore decreasing your risk of injury and discomfort. Perform them daily before or after you run.
1. Kneeling Hip Flexor Stretch
Kneel on the floor. Put one leg out in front of you, knee bent at a 90° angle, the opposite leg outstretched behind you. Press your hips forward towards your front knee, keeping you back as straight as possible. Hold this position comfortably for 10-15 seconds and switch legs.
2. Bridge
Start by lying on your back with your feet flat on the floor. Slowly, lift your hips up off the floor pressing up through your heels as you straighten out your body. Hold for 3 seconds and lower your body again. Repeat 10-15 times.
3. Pigeon Pose
This yoga posture lengthens the hip flexors on the back leg. Start in a pushup position on your hands and toes. Lift your right foot off the floor and slide your right knee forward toward your left hand so that your knee and outer ankle rests on the floor. Slide your left leg back as far as comfortable, but keep your hips square to the floor and level.
There are simple things you can do every day to help reduce your risk of hip flexor pain. If you sit at a desk for long periods of time, try to get up and move around every hour or so. Warm up properly before any physical activity, and stretch regularly at the end of each workout. Your hips will thank you for it!
Paula Smith, ACE CPT