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6 Hip Flexor Stretches That Are Essential If You Work At A Desk

17th December 2020

17th December 2020

By Shivraj Bassi

Anyone who’s ever had an office job knows that sitting in a chair all day means your hips end up as tight as a drum. 

Sitting for long periods of time constricts your hip muscles and keeps them in a shortened position, which can lead to all sorts of other aches and pains in your legs, back and even shoulders. 

As if that wasn’t bad enough news, your hip joints absorb a lot of the impact when you run, jump or walk for long periods of time, meaning that it’s important to keep them in tip-top condition. 

Stretching out your hips will help to relieve pain and discomfort, decrease tightness and increase your range of movement and flexibility. After all they do you for you, the very least you can do for your hips is make sure they’re loose, comfortable and ready for what you throw at them during your workouts. 

Figure four stretch

This classic hip flexor stretch works your hips, glutes, lower back and hamstrings.

  • Lie down on your back
  • Bending your right knee, cross your left foot over your right thigh
  • Holding the back of your right leg, pull it gently towards your chest until you feel a comfortable stretch, then hold
  • Repeat on the other side

90/90 stretch

This slightly more intense position is great for stretching your hip flexors. 

  • Sit on the floor with your right knee bent at a 90 degree angle in front of you and your right foot flexed, with your calf perpendicular to your body and the sole of your foot facing to the left
  • Placing your left knee to the left of your body, bend the knee so that your foot faces behind you. Keep your left foot flexed also
  • Keeping your right glute on the floor, try to move your left glute as close to the floor as possible
  • Repeat on the other side

Lunge with spinal twist

This stretch works your whole body and feels great after a long day spent sitting at a desk. 

  • Standing with your feet together, take a large step forward with your left foot
  • Bend your left knee and drop into a lunge while keeping your right leg straight out behind you with your toes on the ground
  • Put your right hand on the floor and then twist your upper body to the left as you extend your left arm toward the ceiling, reaching towards the sky
  • Repeat on the other side

Photo by Alex Shaw on Unsplash

Reclining angle bound pose

This relaxing pose is super effective at stretching hip flexors and inner thighs.

  • Lie on your back and bring the soles of your feet together
  • Allow your knees to open and slowly move closer to the ground until your feel a satisfying stretch
  • Hold for 45 seconds to two minutes

Kneeling side bend stretch

This position really works your hip flexors, stretching them to become more resilient and flexible. 

  • Kneel on the floor, holding your legs together and back straight
  • Engage your core and extend your left leg out to the side, keeping it perpendicular to your body
  • Bring your right arm above your head and rest your left arm on your left leg, then gently bend your torso and right arm to the left
  • Keeping your hips facing forward, hold the position for 30 seconds to two minutes
  • Repeat on the other side

Twisted reclined pigeon

This twist on a classic hip flexor stretch will have you loose in no time.

  • Lie on your back with your feet flat on the floor, with your arms out to your sides in a T shape
  • Bring your right foot over your left quad, then gently lift your left leg off the floor, grab the back and bring it slowly towards your chest
  • Let your legs fall gently down to the left side, ensuring your right foot is just above your left knee
  • Keeping your shoulder blades on the floor and hips as square to the ceiling as possible, hold for 45 seconds to two minutes
  • Switch sides and repeat.

For an extra helping hand to ensure your stretching and workout sessions are as efficient as possible, Innermost’s The Energy Booster will have you raring to go. For a quick recovery and to help repair muscles, The Recover Capsules are a great choice. 

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