Stretch your hip flexors
A kneeling lunge stretch for the muscles at the front of your hip, which tighten when you sit for long stretches.
- How often
- Daily
- Time
- 2 min
- Recommended for
- 21 factors
How to do it
- Kneel on your right knee with a folded towel under it. Put your left foot flat in front of you, knee bent to about 90 degrees.
- Stand your torso up tall, tighten your stomach muscles and gently squeeze your right buttock so your lower back stays flat.
- Shift your hips forward until you feel a stretch at the front of your right hip and thigh. Do not arch your back.
- Hold for about 30 seconds, breathing slowly. Aim for a total of about 60 seconds per side.
- Switch legs and repeat.
Why it helps
Your hip flexors bend your hip and lift your knee. Hours of sitting keep them in a shortened position, which is linked to stiffness at the front of the hip and can pull on the lower back. A gentle daily stretch helps keep them at their full length.
Be careful
Stop if you feel sharp or pinching pain in the hip, groin or back. If pain persists, see a doctor or physical therapist.
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