Tight hip flexors from sitting at my computer all day! How to release this feeling at home.

At home there are a number of ways to release tight hip flexors. Think about the main hip flexor the Iliopsoas for a moment. It originates in the lumbar spine attaching to the vertebra at the bottom of your back, it then attaches to the inside of the pelvis (illiac crest the bony bit you feel at your waist) and then passes through the pelvis and connects to a nobly bit of the leg bone your can't feel at the top of your inner thigh (the lesser trochanter of the femur). Its helped by some other muscles, but to keep it simple we are going to only think about the Iliopsoas.

Now think about being sat down, The front of your body is scrunched up. Your legs are brought closer to your lumbar spine (the bottom of your back) and the Iliopsoas is contracted or squashed in size. Now think about being sat for 3 hours. Upon standing up you might feel tightness along the front of your legs/pelvis. This tightness is from you hip flexors. Humans are generally kinder to our bottom than to our hip flexors. We might get a cushion to stop our bottom going numb and chairs are designed to soften prolonged sitting for our bottom. Try to be kinder to you hip flexors by taking regular breaks and wiggling your hips.

A really nice way to release through your pelvis is to stand hip width apart and rotate your pelvis in a circle. A bit like you would do if you were trying to hula hoop. You could go five rotations in one direction and five in the other. You can also make a figure of 8 with your hips again going in bother directions. The figure of 8 is definitely the most disco of movements and I find it lots easier in one direct than the other.

Unfortunately tight hip flexors can be a cause of lower back pain. If this is effecting you it is a good idea to start a programme of Pilates where you will build mobility through your hips, increase your core strength and strengthen and stretch your hip flexors.

Comments

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