Let's talk Hip Flexors

Because the "Hips don't lie"

When Shakira first sang the words to her song, I'm sure she didn't realise how much truth there would be in those three little words.

Many of us spend a lot of time sitting, whether it be working, eating, reading, studying...the list goes on. Sitting for prolonged periods can shorten the hip flexors and hamstrings. Shortened hips flexors pull on the front pelvis and shortened hamstrings pull on the back pelvis, which in turn may impact the tilt of your pelvis. The increased tilt of the pelvis in either direction can cause lower back pain.

The stretch described below is a great way to help you relieve any discomfort caused by sitting too much.

• Vertical shins
This stretch can be pretty intense the first time you try it, but don't let that put you off! You need to be close to a wall do this one.

• Start by kneeling on your right knee, but plant your right knee up against the wall
• Place the other foot on the floor in front of you, with the knee bent at 90°
• Tuck your tailbone in slightly and focus on keeping your torso straight and tall. At this point, you should have a vertical spine and two vertical shins (see image).
• Hold for at least five breaths, but to really let this stretch work its magic, aim for 90 seconds
• Repeat on the other leg
• Extra notes
• Place some padding under your knee to make it more comfortable if needed (like a folded towel or a small cushion)
• Your stance might look a little bit different depending on your body and level of mobility. That's ok, just work to the best of your abilities 👍.
• Come out of the stretch gently. Your can lean forward and crawl out on all fours, or you might find that your leg will want to slide down the wall but the end of the stretch.
• Experiment with leaning forward slightly in the stretch, trying to bring your stretching hip closer to the floor whilst still keeping your torso straight and upright.

Make an appointment to get advice tailored to your needs 😀