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Unlocking Tight Hips

Do your hips feel tight?

Do you have lower back, hip or groin pain?

You may need to unlock your hips!

IMAGE - hip flexor musclesThe hip flexor is the large muscle at the front of the body located between the front of the spine to the inside of the hip. (Its formal name is the psoas – pronounced so-ass.)

Your hip flexor’s main job is to lift the hip in front of you, to help move your body forwards. The psoas has a large impact upon posture and is often involved in hip, groin and lower back pain. Taking a few minutes to stretch out this muscle can help ease symptoms and improve flexibility and posture.

Are your hip flexors flexible?

Try these simple stretches 2 or 3 days a week to ease any discomfort in the area of your hips. Hold each stretch for 15-30 seconds and repeat 2-3 times.

These stretches can be done anywhere. Firstly, make sure you have cleared some space and you feel comfortable whilst doing them. Remember –  you can hold on to a stable surface such as a chair or wall for support if you need to.

Start all the stretches gently so you feel a mild stretch and increase how far you move over a few weeks.

If you experience pain whilst performing these then ease the stretch off and ask a health or fitness professional for advice.

Need some advice?

Many people have been treated for hip pain at the Shefford Osteopathic Clinic. Our team can help with lifestyle and fitness advice as well as alleviating aches and pains. Call us on 01462 811006 and start to live your life again.

This summary was produced by Andrew MacMillan, a registered Osteopath who was part of the Shefford Osteopathic Clinic team.

Hip Flexor Stretch 1

Lay on your back with one leg hanging over the edge of the bed.

Bend your other knee and hold onto it as this will keep your low back comfortable during the stretch.

IMAGE - hip flexor stretch 1







Hip Flexor Stretch 2

Kneel down with your front foot flat on the floor and your back leg bent with the knee on the ground gently lean forwards pushing your pelvis forwards.

IMAGE - hip flexor stretch 2







Hip Flexor Stretch 3

Standing up bend the front knee and push your hips forward with the back leg straight.