Hip Flexor Stretches for individuals Who Sit All Day

Written by: Adan Martinez, Kinesiologist, ACE-CPT & CMT | Founder & Head Coach at Primitive X Swole AF Gym

For individuals who sit all day we like to focus on a well rounded approach to stretch the hip flexors. For one, you are stuck in Hip Flexion in the seated position. This means that the Iliopsoas, Rectus Femoris, and Sartorius - just to name a few - are crammed in an uncomfortably tight position. Next the glute muscles on the back and side of the hip are not active/turned off. Glute Maximus, Medius, Minimus, and Piriformis just to name a few.

To start with we prescribe a Couch Stretch; this can be done at home against the wall or sofa/couch, hence the name. Simply kneel and place one shin entirely flat against the wall. From there step out into a lunge position and try to get the body as upright as possible. It’s okay if both hands are on the ground, over time you will open the front of the hip and thigh and allow for a deeper stretch. Hold for 45-90 seconds each side to start.

For the back and sides of the hips you can perform a Pigeon Stretch to open up the Piriformis, Glute Medius, and Minimus. You can perform this by starting in a high plank position and brining the leg up with the shin across the chest line. Drop the back leg to the ground and arms can stay extended or you can slowly bend them to drop to the floor to deepen the stretch. Hold this for 45 -90 seconds each side as well.

To open up the inner thigh and stretch muscles such as the Adductor Magnus, Brevis, Sartorius, and Gracilis - to name a few - you can start on all fours on the ground and kick one leg out to the side and be sure it is fully extended. Bring it far enough out to your side to where you start to feel a light stretch on the inner thigh. From there you can slowly slide back into a child’s pose position to deepen the stretch and open the area up.

These are a few tips and stretches to keep the hips in motion and combat the sedentary nature of sitting! Give them a try and be sure to share with your friends and family who also struggle with tightness in the hips!

If you're looking for a gym, personal coaching or group training that will help you stay active and flexible. Check us out at Primitive x Swole AF gym in Garden Grove.

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