By Physical Therapist Mai Vu
Our bodies were designed to be up and moving around. Unfortunately in today’s world, many of us are stuck at a desk sitting down for the majority of the day. When you sit too much, certain muscles tend to get too tight. One muscle that commonly gets tight is the iliopsoas, also known as the hip flexors. This muscle often needs to be stretched when we sit too much.
The iliopsoas muscle is located in the front of the hip, which is where you should feel the stretch. There are many ways to stretch this muscle:
Stand in a lunge position with your right leg in front. Tuck the buttocks under. A stretch should be felt in the front of the left hip. If you still do not feel the stretch, lift your left arm all the way over your head. Switch legs to stretch the right side.
Start by kneeling on your left knee. Slowly bend the right knee until a stretch is felt in the front of the left hip. Do not arch your back. If you still do not feel the stretch, lift your left arm all the way over your head. Switch legs to stretch the right side.
Start standing. Lean your buttocks onto the edge of a bed or bench. Without readjusting your buttocks position, lay onto your back and hug your knees. Then let the left leg hang down. You should feel a stretch in the front of the left hip. To stretch the right side, hug your left knee and let your right leg hand towards the floor.
Generally, we recommend holding the stretch for 30-60 seconds and repeating 2-3 times per leg.