tight hip flexors

Stretch of the Day: the Kneeling Hip Flexor Release

What do tight hip flexors mean to you?

Hip flexors are one of the least thought of factors when it comes to back problems, but their presence is surprisingly common in people who suffer symptoms of low back pain. When we are sedentary for long periods of time, or even pursuing activities such as cycling or jogging, hip flexors can tighten and pull the pelvis forward, a position known as anterior pelvic tilt. It is often brought on by weakness in the posterior chain of muscles, poor core stability, poor bodily alignment or, most likely, all of the above . 

How does the tight hip flexor create pain?

Anterior pelvic tilt is a classic case of muscular imbalance. Because the hip flexors are overly active, the gluteus maximus is activated less and becomes weak contributing to instability in the lower back and painful muscle spasms in the hip flexors themselves.

What can I do about it? 

Try this stretch to release those tight hip flexors: 

  • Begin by getting down one knee, the kneeling leg the one that will come in for a stretch. 
  • Grasp a dowel or other pole-like object in front of you and gently push it down into the ground. 
  • Maintaining upright posture, squeeze your glutes as hard as possible. 
  • Lean forward from the hips and hold 2 seconds
  • Change legs and repeat. 

This stretch is an excellent example of how you can quickly release tight hip flexors. At Scorca Chiropractic Center, we are specialists in the mechanics of movement in the Fremont area. We want to help you discern the reason why your hip flexors are tight in the first place (the most important part!) and create a plan for releasing them. Give our office a call to schedule an appointment today. 

Dr. Francis Scorca, D.C. 

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