Hip Flexor Stretch- A must for today's lifestyle

Fairly recent advances in technology are creating a shift from an active lifestyle farming- hunting-gathering to sedentary desk jobs and long commutes where it is not uncommon to sit for hours at a time. This shift can cause adaptations to occur in the body including shortened hip flexors.

The hip flexor stretch is important to counter these adaptations and it takes only 2 minutes out of your day to complete. Some affects of shortened hip flexors include lower back pain, hip pain, shortened stride, forward flexion, limitations in hip rotation, knee strain and many others. The stretch is simple and can be performed in various ways, demonstration is "one knee down" version of stretch.

Functions of the hip flexor:
-connect the lumbar spine and pelvis to the lower extremity
-allow hip flexion and external or outward rotation
-allow lumbar flexion & a small amount of lumbar extension
3 Easy Steps:
1) Finding a padded surface for comfort, slowly take a knee and place the other leg in front of your body with a fairly wide (>2 ft) separation between the back of the front foot and the the of the opposite leg.

2) Slowly bring your pelvis or hips forward forward while maintaining un upright posture with your body.  The stretch should be felt on the front side of the rear leg.

3) Hold stretch for at least 30 seconds.  Breath slowly and relax the muscles being stretched.  Do not bounce.  After 30 sec switch to the other side.

Modifications: For those with knee pain this stretch can be performed by lifting the back knee off the ground.

Do you know someone that sits all day at work or in commute? Help them out and share this stretch with them today!