As fitness professionals it seems like we are always battling the dreaded “Sitting Disease.” This is a cascade of changes that the body goes through when it spends too much time in a seated position. Specifically, the lower body can adopt a “lower cross” posture. This is a chronic excessive arch of the low back that occurs when the glutes get lazy and the hip flexors tighten. Hello recipe for back pain and movement dysfunction.
A great way to counteract these adaptations is to stretch the hip flexors and strengthen the glutes.
The following instructions are for the basic Hip Flexor Stretch, but the video below demonstrates a few variations to increase the effectiveness. Chose the option that works best for you.
- Preparation: Assume a half kneeling position with your right knee directly under your hips.
- Execution: Tuck your pelvis under by rotating it posteriorly. This will flatten your low back. Squeeze your right glutes and shift your weight forward until you feel a stretch in the front of your right leg. Hold for 20-30s for 1-2 repetitions on each side.
Key points and cautions:
- Maintain the squeeze in your glutes throughout the stretch.
- Use a pad if your knee is sensitive.
- Follow up your Hip Flexor stretch with some Glute Bridges to “lock in” healthy hips and reverse poor posture.
– Coach Brad