Having a sedentary lifestyle, or work that involves prolonged sitting can be a big contributor to tight hip flexors and hip flexor pain. Several factors can lead to hip pain, including previous injuries, prolonged periods of sitting, and reduced hip mobility. Pain can lead to difficulties in even the most basic of daily tasks and impede your ability to do the activities you enjoy!

We believe in taking a preventative and active approach to treatment for hip pain and other tight hips symptoms. Hip mobility exercises can play a big role in helping you manage these symptoms by improving your range of motion. Give these hip exercises a try to help relieve any hip or back tightness!

Windshield Wipers

1. 1. Start in a seated position on the floor with hands behind your back and knees at 90 degrees. Ensure there is a wide gap in between your feet
   2. Let knees fall to one side (same direction for both legs)
   3. Ensure the back does not arch forwards. You should feel a gentle stretch in the hip on both sides. Do not push into too much pain!
   4. Let legs fall onto the other side
   5. Perform 8-10 reps on each side for 2-3 sets

Hip flexor stretch

1. 1. Start in a half-kneeling position with hip stacked over stance knee and other legs at 90 degrees. You may place a pillow or foam under the knee for comfort.
   2. Tuck in the tailbone. Ease hip and knee forward and feel a gentle stretch in the front of the hip
   3. Hold the stretch for 15-30 seconds. Repeat for 2-3 sets

Piriformis stretch

1. 1. Start in a seated position in a chair with your back straight and one leg crossed over the other. Ensure the ankle of the crossed leg is placed onto the thigh
   2. Keeping the back straight, lean slightly forward and use your arm to put slight pressure onto the knee of the crossed leg.
   3. You should feel a gentle stretch in the hip and glute area. Hold this for 15-30 seconds. Repeat on the other side and perform for 2-3 sets

Conclusion

In general, taking a preventative approach can be effective in preventing pain and keeping chronic tight hip flexors symptoms from worsening. Whether you are experiencing hip pain from work involving prolonged sitting or feeling the outer hip tightness after a long run, these stretches will be helpful! If you are noticing your pain to be persistent or feeling that your symptoms may be a part of something bigger, don’t wait to get the help you need! Do you have any questions? Feel free to contact us and speak to one of our knowledgeable rehab specialists to learn more!