Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair. If you have tight hip flexors from sitting you can look fat even if you are not!
There is a muscle in your body that is an indicator of the strength and health of your whole body. It's been called your body's most powerful hidden survival muscle.If it's too tight, under-trained or locked up it can contribute to all kinds of health issues.
As the body's "fight or flight" muscle, your psoas (hip flexors) is deeply connected to our natural survival instinct. It instantly tightens in moments of danger to either protect you (in a fetal position) or help you run, fueled by the release of adrenalin.
A functioning psoas muscle creates a neutral pelvic alignment, stabilizes the hips, supports the lower spine and abdomen, supports the organs in the pelvic and abdominal cavity and gives you greater mobility and core strength.
3 Best Stretches to Help Fix Anterior Pelvic Tilt
I wanted to go through the 3 Best Stretches to Help Fix Anterior Pelvic Tilt.
Now, let me explain what anterior pelvic tilt is.
It's when your pelvis ends up tilting forward or anterior which changes the position of your pelvis, hip and lower back. With that change in the position of your pelvis, you have more stress on your hip, back and knee which increases the risk of injury and pain. Plus, when you change the curve in your lower back, it increases the risk of back pain.#1 – 90-90 Hip Flexor Stretch
I will get Orsy to move down to the mat and move into a 90 - 90 position.
Front leg is at 90 degrees, the back leg is at 90 and you tightening up your abdominal area. Then, move your hips forward looking and look for a stretch in front of the hip.
You will feel the stretch in the front of your hip and the thigh. You are looking for a light stretch. You are not trying to rip the muscle apart. Hold that for about 20 to 30 seconds going twice on each side alternating.
#2 - Side Lying Quad Stretch
Orsy is lying on her side bringing the heel towards the seat. Then bringing that thigh back a little bit in order to intensify the stretch in the front of the thigh and the front of the hip.
You are holding for 20 seconds light stretch and you will do it twice on each side alternating.
#3 - Deep Squat Stretch
I will get Orsy to stand up with a little bit of a wider stance, like a shoulder width stance and then squatting down. Elbows are between her knees and then she is pushing the knees out, looking for a stretch in the inner thigh and hips.
Deep Squat Stretch
You are changing that position in the lower back and in the pelvis from an anterior tilt to a posterior tilt. With that one, you will do just like the other ones, 20 to 30 second hold, twice.
There you go!
If you have an anterior pelvic tilt, give those 3 stretches a go. You can do it a couple of times throughout the day.