The reality of modern life is that most of us spend hours sitting—commuting into Manchester, working at a desk, or relaxing at home. While sitting might seem harmless, it puts your hip flexors—the group of muscles at the front of your hips that lift your knees—in a constantly shortened and tightened position.
Over time, tight hip flexors can lead to a host of problems: lower back pain, compromised lifting form (like squatting), and even poor glute activation. Essentially, sitting makes you weak where you need to be strong!
At TrainHer by Ivane, we understand that to thrive in your Personal Training and Yoga Flow, you need to restore balance. This simple 10-minute stretch routine is your daily solution to releasing hip tension and finally finding Hip Flexor Heaven.
The Sitting Cycle: Why Your Hips Are So Tight
When you sit, your hip flexors (especially the psoas) are contracted. When you stand up, they remain tight, pulling your pelvis into an excessive forward tilt (anterior pelvic tilt). This forces your lower back to arch, leading to stiffness and pain.
By dedicating just 10 minutes to actively lengthen these muscles, you can:
Relieve Lower Back Pain: By restoring a neutral pelvic position.
Improve Posture: Allowing you to stand taller and engage your core correctly.
Boost Performance: Enabling deeper squats and more effective running strides.
Your 10-Minute Hip Flexor Routine
Perform each stretch below, focusing on deep, slow breaths. Hold each stretch for 45 to 60 seconds on each side to achieve maximum release.
1. Low Lunge (Anjaneyasana)
This is the foundational hip flexor opener, targeting the front of the hip.
How to: Start in a low kneeling position. Step your right foot forward, ensuring your knee is stacked directly over your ankle. Sink your hips forward and down toward the floor until you feel a gentle pull across the front of your left hip (the back leg).
Tip: Tuck your tailbone slightly forward (don’t arch your back!) to deepen the stretch in the correct area.
2. Kneeling Quad Stretch
This variation adds a deeper focus on the front of the thigh (quadriceps), which often becomes tight along with the hip flexors.
How to: From the low lunge position (Step 1), place your back foot against a wall or grab your back foot with your hand and gently pull your heel towards your glute.
Caution: Keep your core engaged and stop if you feel any knee discomfort.
3. Half Pigeon Pose (Eka Pada Rajakapotasana Prep)
This pose is crucial for addressing the lateral hip rotation and tension in the outer glutes, complementing your lower body work.
How to: Start on all fours. Bring your right knee toward your right wrist and place your shin on the floor. Extend your left leg straight back. Slowly lower your hips toward the floor. Fold forward over your front knee if comfortable.
Why it helps: Releases deep tension that often restricts hip mobility during exercise.
4. Butterfly Pose (Baddha Konasana)
A seated pose to target the inner thighs (adductors) and groins, complementing the deep hip work.
How to: Sit tall with the soles of your feet pressed together, knees out to the sides. Gently let gravity pull your knees toward the floor. Use your Mindfulness focus here, allowing tension to melt away on each exhale.
Making This Routine a Habit
You don’t need a yoga studio to perform this routine. Do it right after your workday, before your Dumbbells Only session, or as a recovery focus before performing your Yoga for Sleep routine.
Consistency is key to reversing the effects of sitting. By committing just 10 minutes to your hips, you invest directly in your longevity, your performance, and a pain-free back.
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