Stretches for hip flexors – 8 ways to open up your hips

Well conditioned hip flexors are important for your lower back health

Your hip flexors are the deep muscles of the body which are responsible for bending your body at the waist and for raising your leg. They are a group of muscles that include the iliopsoas in the inner hip, the thigh muscles and the inner thigh muscles. Healthy and well-conditioned hip flexors and hamstrings are vital for the prevention of hip, knee and lower back issues. Extended periods of sitting for example driving, desk work or sitting in front of the TV can cause tightness in the hip flexors. This can result in direct pain in the hip region or it can also cause tightness in the low back.

When your hip flexor muscles are weak and poorly conditioned, you are no longer able to maintain a straight and aligned posture from your back to your pelvis. Tightness in the hips may cause an abnormal pelvic tilt, which can lead to back issues. There is a direct relationship between your hips and your lumbar spine; your iliopsoas in your inner hip is connected to your lumbar spine, therefore it’s highly important to keep the hip flexors in a good condition to prevent and reduce lower back issues.

Easy and simple hip-strengthening and stretching exercises can keep these muscles from becoming tight and weak, therefore decreasing your risk of injury and discomfort. The following stretches target tight hips, with modifications for whatever level you’re starting from. See also, how you can stretch your hamstrings at home!

Easy sitting Sit down on your mat Cross your shins, allow the knees to open one foot resting in front of the other Remember to keep your spine in a neutral position, without tilting forwards or backwards If you can’t keep your back straight, sit on a folded blanket or a towel Hold for a couple of breaths
Butterfly Sit down on your mat Bring the soles of your feet together and allow your knees to open Keep your spine in a neutral position like in the previous stretch Bring your heels as close to your pelvis as you comfortably can Hold for a couple of breaths
Reclined butterfly Lie down on your back on a mat Bring the soles of your feet together, and allow your knees to open Maintain a natural curve in your back Gently draw your shoulder blades together and push your elbows down to the floor Hold for a couple of breaths
Head to knee stretch Choose one suited to your fitness level Start seated on your mat, bring on foot to your inner thigh, other leg straight Start folding towards the straight leg, aim to line your navel up with your thigh If this is not available for you, use a strap to assist you Hold for a couple of breaths and repeat other side
High lunge Start with your feet together and step one foot back Lay your torso down in front of your thigh and place your finger tips on the floor Push your heel down and lift your thigh up towards the ceiling If you are unable to bring your hands on the floor, you can use blocks or other equipment to place your hands on Hold for a couple of breaths and repeat other side
Pigeon Start from all fours and bring one knee behind your wrist, your ankle should place close to your hip Slide the other leg back and point the toes Gently lower your torso down, use support e.g. blanket under your hips to keep your hips level if needed Hold for a couple of breaths and repeat other side
Standing pigeon Use a chair, or anything else similar you have available Bring one leg on the chair, forming a straight line from your knee to your ankle Support yourself with your hands and lower your torso slightly Hold for a couple of breaths and repeat other side
Chair stretch Start seated on your chair and place one ankle on the opposite knee Push your lower back straight and maintain a neutral curve in your spine Gently push your knee down, while keeping your hips in the same position Hold for a couple of breaths and repeat other side