You may not even know you have tight hip flexors, but if you’re experiencing any of the symptoms below, it may be time to start doing these 5 simple exercises to unlock your hip flexors and get rid of that nagging pain once and for all!
1) The Psoas Stretch
The Psoas Stretch is one of the most effective ways to stretch the psoas muscle. Start by kneeling on your right knee, with your left leg extended behind you and your foot flat on the floor. Lean forward from your hips, and place both hands on the ground in front of you for support. Gently push your hips forward until you feel a comfortable stretch in your hip flexor; don't force it too far, as this may cause pain or discomfort. Hold for 30 seconds before switching sides.
2) The Kneeling Lunge
The kneeling lunge is a great exercise for opening up the hip flexor muscles. Start by kneeling on one knee, with both feet flat on the ground about shoulder-width apart. Keeping your back as straight as possible, lower your body towards the ground by bending at the knee and pushing your back heel into the ground. Keep your torso upright and balance on both knees and toes. Hold this position for 10 seconds and then push yourself back to starting position. Repeat 5 times with each leg before switching sides.
3) The Standing Forward Bend
Stand with your feet wider than hip-width apart and toes turned slightly outward. Place your hands on the ground so they’re in line with your ears. Keeping your back as straight as possible, hinge forward at the hips until you feel a stretch in the back of your legs or lower back. Hold for five deep breaths.
4) The Child's Pose
The child's pose is one of the simplest stretches for your hip flexors. To do this stretch, kneel on your hands and knees, with your toes tucked under and head looking down. Then bend from the hips and rest your body weight on your thighs. Keep a straight line through the spine as you lean forward, extending arms in front of you for support if needed. Hold this position for 10-15 seconds before slowly rolling back up onto all fours. Repeat 3 times.
5) The Cobra Pose
The cobra pose is a great yoga pose for strengthening your back and also loosening your hip flexors. It's also one of the most underrated poses in yoga. Follow these steps:
1) Lie on the ground with your hands under your shoulders, palms up. 2) Bend at the waist and bring your forehead towards the floor so that it touches or almost touches the mat.
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