Corporate lifestyle = many hours in seated position, this causes many muscles to shorten/stiffen up, causing postural problems and often pain. Stretching is an easy method of self care that you can do to assist in relieving muscle shortening and discomfort. Previously in this blog I have shown stretches for the upper body and how to safely execute them. This stretch is focused further down the body, we are looking at the hip flexors. These muscles are located deep, attaching to the spine, pelvis and thigh bones. Often when they are tight they can send an achey pain into the lower back and or thigh. If you have any joint conditions or major concerns get a doctors clearance to confirm that you are safe to proceed with these stretches. All stretching should be done slowly, deliberately into and out of the stretch, holding the stretch for at least 10 seconds.
*Please avoid these stretches if you have had a hip, back or knee injury, seek professional exercise advice if unsure.
- This stretch is performed in a lunge position. The target hip will be the side that has the leg down the other side will be holding most of your weight and shifting your body weight until a desired stretch is achieved. To assist you can allow one knee to touch the ground or you can hover it off the ground (starting position-picture on the left).
- Use a stable support for balance such as a wall.
- Inhale, on the exhale while gently lunging further forward, bending the front leg, ensure to maintain a straight spine/natural curves. Do not push forward in the low back, this may lead to injury, avoid doing the stretch if you can not achieve the stretch without arching/pushing your back forward.
- When you feel a stretch hold the position for at least 10 seconds.(stretch picture on the right)
- Focus on breathing while stretching.
- Gently push back out of the stretch and repeat 3-5 times.
- Repeat the whole process on the other side.
The demonstration supplied is an example however if you have greater flexibility your back leg may be quite a bit further back, avoid bending the front knee more than 90deg, to reduce stressors on the knee. If you have less flexibility you may find that you can not start with your target leg knee straight down and you may feel a stretch before the the hip is straight.
There is a degree of difficulty in this stretch, always ensure that you are only working to your capabilities and if in doubt obtain a medical clearance before you proceed. This blog does not intend to replace any exercise specialist advice if so required we suggest that you seek professional assistance.
Massage can be another effective treatment for tight hip flexors and may offer relief. These muscles have a powerful effect on our posture, to have them released can make a big difference to and individuals posture.
To view the Trapezius stretch Click here
To view the Chest stretches Click here
To view the Forearm stretches Click here
To view the Shoulder stretches Click here
To view the Levator Scapulae muscle neck stretches Click here
Stretching is a wonderful easy way to manage your own discomfort and feel great.
Body and Mindset Wellness – Corporate Massage
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