Pilates Stretch – Standing Hip Flexor

What are hip flexors?

The main muscles involved with hip flexion are rectus femoris, iliacus, psoas, iliocapsularis, and sartorius muscles.

The hip flexors help balance the posterior pelvic muscles. Prolonged sitting often leads to tight and shortened iliacus, psoas major, and the rectus femoris. This can result in pulling forward on the lumbar vertebrae, creating hyperlordosis and causing the pelvis to tilt anteriorly. This is commonly seen in people who stay sitting for prolonged periods.

Good hip health.

To maintain good hip health if you work in an office or spend long periods sitting try setting an alarm to stand up each hour and take a short break from sitting. Another thing you can do is stretch out the front of your hip. This simple standing hip stretch will help to stretch out the hip flexors.

How to:

1. Stand feet hip width apart or wider
2. Raise your arms to the ceiling
3. Gently lean your upper body backwards at the same time push your pelvis forwards
4. Hold for 5/10 seconds and return to start
5. Repeat 5 / 6 times
6. Be careful not to pinch the lower back by leaning back too far