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Do you sit at a desk, or in your car, or even on the couch, for the majority of your day? Do you have tight hips? The two are most definitely correlated!
The psoas and hip flexors are the muscles making up the front of your hip. These are what allow you to flex at the hip and pick up your knee. A lot of sitting, will leave this area tight.
These 3 stretches will help to lengthen these muscles. These stretches are also great for alleviating low back pain.
1. Low Lunge – Start kneeling. Step the right foot through to the front of your mat. Stack the right knee over the right ankle. Bring your fingers to the floor on either side of the foot. Press your hips forward and down. The more you let gravity do the work for you, the deeper you’ll feel this in your connective tissues.
2. Quad Stretch – From your low lunge, get deeper into the targeted area with this stretch. Keep your left hand down on the mat. Stretch your right hand back behind you. Bend your left knee and kick the foot up. Catch hold of the left foot with the right hand. Pull it in towards the glutes, while continuing to melt the hips down.
Repeat 1 and 2 on the other leg.
3. Reclined Leg Stretch – Start in a supported bridge. Lowering down on to the back, bending the knees and bringing the feet to the mat. Press in to the heels and lift the hips up. Slide a block on its lowest level underneath the hips. Draw the left knee in to the belly. Keeping the head and shoulders relaxed on the mat. Straighten your left leg out in front of you. The heel might hover a bit off of the floor if your hip flexors are tight.
These three stretches are outlined in detail in the below 5 minute class.