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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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From the Bedroom to the Gym: Is Your Sex Life Affecting Your Workout Performance?
The relationship between sex and workout performance is one that’s long been debated by scientists and fitness fanatics alike. It’s complicated and multifaceted, so answering the question of whether your sex life is affecting your training is difficult. That said, today we’re going to take a look at a variety of evidence, both academic and anecdotal, as well as several different scenarios and at least try to reduce some of the mystery around the subject. First, it helps to understand what’s actually happening to the body, both physically and psychologically, during both activities.   The Effects of Sex on the Body Sexual activity causes several changes to occur in the body:   Physical Changes That Occur During Sex During sexual activity and the lead up to it, the human body undergoes a process known as the sexual response cycle. This is the case for both males and females, though the cycle can be highly individual and may not be the same each time for each person. Describing the full sexual response cycle is beyond the scope of this article, however it consists of 4 phases: Desire Arousal Orgasm Resolution Factors such as elevated heart rate, increased blood flow and pressure and heightened muscle tension all come into play. If you’d like to read about the sexual response cycle in more detail, check out this great article from Cleveland Clinic.   Psychological Changes That Occur During Sex Several psychological changes occur both during and after sex. Most notable are the release of endorphins and oxytocin, which are associated with improved mood and a better sense of wellbeing. These are also responsible for reduced stress levels, which brings a multitude of additional benefits that are of particular interest to those of us participating in regular training and exercise. Cortisol, the hormone responsible for stress, is catabolic in high levels, meaning it can cause the breakdown of lean tissue. So, whilst it is unclear whether sex itself affects workout performance, the reduction in stress levels it may bring is definitely beneficial for preserving our results!   The Effects of Exercise and Training on the Body Exercise and training also cause the body to undergo a number of changes. These occur both during and after the physical activity. There are in fact a number of similarities in changes that happen during exercise and sex:   Physical Changes That Occur During Exercise The physical changes that happen in the body vary based on the type of exercise being undertaken, however, there are some that are common to exercise in general: Increased heart rate Increased blood flow, especially to the muscles Faster, deeper breathing due to additional oxygen needs Heightened activity within the circulatory, respiratory, musculoskeletal and endocrine systems A full summary of the changes that occur within these systems can be found here. More aerobically demanding exercise will, of course, place greater emphasis on the circulatory and respiratory systems as well as causing fat to be metabolised as an energy source. Resistance training, which often relies more heavily on the lactate and creatine phosphate energy systems, instead promotes greater muscular and endocrine (hormone) activity. Note the common physical changes between sex and exercise here, as they do crossover!   Psychological Changes That Occur During Exercise The psychological changes that occur during exercise are similar to those experienced during sexual activity and are mostly related to the release of endorphins and other ‘feelgood’ hormones. These help to regulate mood, and it is common knowledge that frequent exercise and leading an active, healthy lifestyle promotes a feeling of wellbeing.   Does Sex Affect Our Workouts? This is where things become complicated. Though extensive studies have been done on the subject, the results of these have varied massively. We must also take into account the experience of individuals, and this anecdotal evidence again has huge variance. Let’s look at both:   Sex and Training: What the Science Says Scientific studies on the relationship between sex and training are contradictory at best. There’s no denying the positive benefits of both activities, particularly from a psychological perspective, but as for the effect of sex on actual performance in the gym the results are inconclusive. A study, published in April 2021, by Kirecci, Albayrak and co. examined the effects of sexual activity of 50 men in the 24 hours prior to training on lower body strength. The study measured effects by having the men perform 3 separate squat sessions, each at the same time of day. Each of these sessions occurred after participating in or abstaining from sexual activity the night before. The men performed 5 sets of 5 repetitions of their maximum squat weight during these sessions and the difference in weight lifted was observed. The study concluded that ‘sexual intercourse within 24 hours before exercise [has a] detrimental effect on lower extremity muscle force, which suggests that restricting sexual activity before a short-term activity may be necessary.’ Aside from this study, most others found either no notable relationship between sex and athletic performance. A meta-analysis of 9 crossover studies, conducted by Zavorsky and Brooks and published on 16 September 2022, confirms this. The analysis concluded that ‘The results demonstrate that sexual activity within 30 min to 24 h before exercise does not appear to affect aerobic fitness, musculoskeletal endurance, or strength/power.’ This is perhaps more notable, because these studies incorporated different types of exercise and were not restricted purely to a strength/power based activity like squats.   Anecdotal Evidence: What About the Experiences of Real Gym Goers? The anecdotal evidence is, as expected, highly individualised. However, there tends to be a bias against the results of most studies, particularly in those participating in sports involving strength and aggression. For example, many fighters claim that they perform better when they abstain from sex in the days leading up to a contest. Similarly, bodybuilding forums are full of debate on this topic and many claim they note a significant decrease in motivation to train at maximum intensity after sexual activity. It has been hypothesised that this may be due to a downregulation in testosterone production after sex; during orgasm the mineral zinc is released in the body and this is also a precursor for natural testosterone production in the body and may, therefore, provide some reasoning as to the experience of many trainees.   Key Takeaways The relationship between sex and workout performance will always be a complicated one. The effects of one on the other in terms of physical fitness and, in particular, mental wellbeing, are clear, but when it comes to actual performance this appears to be highly individual. We’d advise doing what feels best for you but not worrying too much about it. Instead, prioritise your nutrition and make sure you’re fuelling your workouts properly. While you’re here, why not take a look at the Innermost range? We’re proud to be completely transparent about the ingredients in our products and we always ensure they’re of the highest quality. Check us out, and be sure to get in touch if you have any questions! Read more