Per an orthopedic physical therapist's suggestion, these three hip flexor stretches can aid in enhancing your flexibility and mobility.
In a world where desk jobs and long commutes are becoming increasingly common, maintaining good hip health has become more important than ever. Dr. Devin Trachman, a physical therapist and director of Physical Therapy Central, explains that hip immobility is often caused by a sedentary lifestyle, prolonged sitting, poor movement mechanics, and lack of purposeful stretching.
Fortunately, Trachman recommends a series of simple, equipment-free stretches that can be done anywhere to preserve long-term hip health. These stretches target essential movements for squatting, walking, and pelvic alignment, and improve posture, hip flexor shortening, and low back tension.
The Deep Lunge Hip Flexor Stretch
The deep lunge hip flexor stretch is a powerful move that targets the hip flexors and iliopsoas, opening the front of the hips while improving posture. To perform this stretch, kneel on one knee, step the other foot forward with both knees bent to 90°, lower the front leg onto the floor, tuck the pelvis under, press the hips forward, and reach back for the foot for a deeper stretch.
The Figure Four Stretch
The figure four stretch is a gentle yet effective stretch for the glutes, piriformis, and deep hip rotators, improving posterior hip mobility and relieving low back tension. To perform this stretch, lie on your back with knees bent and feet on the floor. Lift your right leg and place your right ankle on your left thigh, place your hands around your left hamstring, and pull your left thigh toward your chest. Alternate between each leg for three sets on each side.
The 90/90 Hip Stretch
The 90/90 hip stretch is another recommended stretch by Trachman. To perform this stretch, set up in a 90-degree angle with one leg crossed over the other, then reach and pull the opposite knee towards your chest for 30 seconds, repeating on the other side.
The Key to Consistency and Control
The key to these stretches, according to Trachman, is consistency and control. She recommends doing these stretches four to five times a week, holding each stretch for 30 seconds, with three sets per side.
Hip mobility is a popular topic on Fit&Well, and these stretches are no exception. They are simple, require no equipment, and can be done anywhere, making them accessible to everyone. By incorporating these stretches into your routine, you can help maintain long-term hip health and avoid common issues such as stiffness, poor posture, and low back or knee pain.
