4 Different Hip Flexor Stretches For Back Pain & Sciatica

Hip Flexors Can Be A Major Cause Of Back Pain & Sciatica

There are 4 different hip flexor stretches. BUT which one you do is based on YOUR particular situation. We are going to show you in the video below:

-4 Hip Flexor Stretches

  • 1 Hip Flexor Stretch Supine 
  • 1 Hip Flexor Stretch Kneeling
  • 2 Hip Flexor Stretches Standing 

-When you should be doing YOUR particular hip flexor stretch

-Which hip flexor stretch is BEST FOR YOU!

Watch the video below to learn how to 4 different hip flexor  stretches...

Hip Flexors Can Be A Major Cause Of Back Pain & Sciatica

How do you know when you need to stretch your hip flexors? You put it to a simple stretching test! You DON'T do hip flexor stretches for pain. You DO hip flexor stretches because it's stiff or the muscle is short.

Simple Hip Flexor Stretch Test

  1. Lay on the side of the bed close to the edge
  2. Pull knee up (the one farther away from the edge)
  3. Keep your back flat
  4. Let the other leg (close to edge) drop off the side of the bed

*The knee that drops off the bed should be around 90 degrees. If it's just hanging out and is kind of just hanging out, that means it's stiff. The side that is stiff is the one that you need to be stretching!

Here are the 4 Different Hip Flexor Stretches If You Feel Stiff:

Hip Flexor Stretch Supine: This is the best stretch if you can't kneel

  1. Lay on the side of the bed (close to the edge)
  2. Bring the knee (farther away from the side of the bed) up to your chest and hold it with your hands
  3. Let the leg that is close to the edge of the bed drop off the side (this is one that needs to be stretched)
  4. Keep your back flat against the mattress
  5. Hold it for 1 minute

Hip Flexor Stretch Kneeling: This is the best stretch if you don't want to lay down because of pain or don't have somewhere to lay down

  1. Kneel with the leg you want stretched flat on the surface (bed or floor)
  2. Your opposite knee at 90 degrees with foot flat on the surface
  3. Keep your back flat (arched back = not good)
  4. Roll your pelvis underneath of you - this will help you keep your back flat
  5. Hold for 1 minute

Hip Flexor Stretch Standing With A Chair: This is the best stretch if you can't kneel or lay down because of pain

  1. Put foot flat on top of the chair and knee at 90 degrees
  2. Your opposite leg should have your foot flat on the ground (this is the side you want stretched)
  3. Lean forward
  4. Roll your pelvis underneath of you
  5. Hold for 1 minute

Hip Flexor Stretch Standing: This is the best stretch for really tight hip flexors. It also helps with sciatica or back pain when walking!

  1. Stand like you're walking with the leg you want stretched behind you
  2. Roll your pelvis underneath of you
  3. Keep your spine in a neutral position (This stretch is harder because you have more tendency to arch your back)
  4. Hold for 1 minute

 

 

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