Move You Should Do MONDAY – Dynamic Hip Flexor Stretch

This week’s move, the dynamic hip flexor stretch, is one that can help you get rid of lower back pain stemming from a tight psoas major muscle. Here’s how to do it:

Stand with your feet hip width apart and toes pointed straight ahead.
Take a large step forward, balancing your weight between front and back leg.
Keeping your back knee off the floor, reach the arm opposite to your front leg up towards the ceiling. Allow your torso to bend towards the front leg.
Perform 6 repetitions of reaching while you maintain your leg position. You should feel this in the front of the hip of your back leg.
Return to the starting position and repeat on the other side.

Why does this matter?

The psoas major is part of the two muscle hip flexor complex known as the iliopsoas. It attaches to the lumbar spine and, if tight, will cause the lumbar spine to be in hyperextension and rotation at rest. It can also contribute to a pelvis and shoulder that are higher on one side. The dynamic hip flexor stretch teaches the psoas major to elongate in two planes of motion: the sagittal and frontal plane.

If you ever get up in the morning with a stiff back, or you have problems tolerating lying on your back or stomach to sleep, your hip flexor is probably tight. Give the dynamic hip flexor stretch a try. And don’t forget to compare one side to the other. Your lower back will thank you.

Because nobody has time to be in pain.

Until next time…