Stretch Your Front to Ease Your Back

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Hip Flexor Stretch

Benefit: This exercise stretches a group of muscles that run along the front of your hips and thighs. When you spend much of your day seated, these muscles often become tight, which can pull on your pelvis and create low back tension.

This is also called a standing lunge and can be done while standing next to your desk, waiting in line, or on the elevator. Step your right foot forward allowing for approximately 2 to 3 foot lengths between feet. Angle your back foot out for a comfortable stance. Bend your front (right) knee until it is directly above your right ankle. (Avoid moving your knee beyond your ankle to prevent ankle and knee instability.) Keep both hips facing straight forward and try to you’re your pelvis level.  Tilt your pelvis slightly by curling your tailbone under. Now, make sure your back (left) leg is straight and squeeze your left buttock. Ideally you’ll feel a stretch along the front of the hip/groin of your back (left) leg. Hold this position for 20 to 30 seconds with slow, deep inhalations and exhalations. Repeat on the other side.

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The One Medical blog is published by One Medical, an innovative primary care practice with offices in Boston, Chicago, Los Angeles, New York, Phoenix, the San Francisco Bay Area, Seattle, and Washington, DC.