Regularly performing the hip flexor stretch will reduce pelvic tilt and decrease lower back pain.
The hip flexors are a group of muscles (including the Illiopsoas) that act to flex the femur onto the lumbo-pelvic complex - or in layman's language, they bring the thigh up towards the abdomen.
These muscles are also active when you move the abdomen towards the thighs, for example when you do sit-ups.
The hip flexor stretch can help reduce tightness in this area. If this area lacks flexibility, the pelvis can tip forwards, causing lower back pain.
Other methods of improving the health of this area include strengthening the abdominal muscles and the lower back. This helps to improve the balance between the muscles of this region.
Performing this movement is easy:
- Begin by kneeling down on both knees.
- Step forward with your right foot while keeping your left knee on the floor.
- Rest your hands on top of your right thigh.
- Slide your back leg behind you until you feel tightness in the front of the hip.
- Hold for ten seconds.
- Return to starting position then repeat on the other side.
If you are very flexible, you may need to push your hip forward, straighten your body, and put your hands on your front knee to intensify the stretch.