Hip Flexor Stretching - Part 2

Last time, we learned how the hip flexor muscles affect the alignment of the pelvis, and how tension in these muscles can relate to lower back pain. This week's stretch for the hip flexors is a bit more advanced, and can therefore lead to greater flexibility. Next week's stretch is the most advanced in my opinion; see which is easier for you! Perform these stretches in conjunction with simple low back stretching and you'll begin to notice easier motion walking, and even less pain sitting and laying.

Hip Flexor Stretch #2

(NOTE: This stretch may compress the low back. If you've had any lower back injuries or surgeries, it's probably not a good idea to perform this stretch, as it may aggravate previous issues. As always, we can discuss which stretches are appropriate for you and which are not after your scheduled session at my office. Please, use good judgment and respect your body when performing any stretches.)

Begin by sitting on your knees on the floor. Reach behind yourself and hold onto your right ankle with your right hand.

Take a deep breath and raise your left hand, pointing your fingertips to the ceiling.

Slowly move your left hand diagonally toward your right foot, reaching backward and trying to touch that right foot (which is almost physically impossible). Maintain space in your low back, NOT compressing the spine at all. Reach back as far as possible, stretching the front of that hip, breathing deeply and focusing on the muscles being stretched. Repeat on the other side.

This is one of my all time favorite stretches after a long day. It almost feels as if you can breathe easier after releasing the body in this way. Relax and enjoy it! Next time, we'll explore the most challenging hip flexor stretch so far – are you up for the challenge? As always, I'm happy to demonstrate these stretches and discuss your personal flexibility more completely during your scheduled massage therapy session. I'll see you in my Westport office!