Hip Flexor Stretches for an Arched Lower Back

Regular exercisers have no problem finishing their weight training and cardio, but they often neglect an extremely important component of fitness -- flexibility. Over time your muscles can become tighter and shorter because of repetitive motions or injury. If your hip flexors are tight, they can pull your pelvis out of alignment, causing an arched low back and pain. Regular stretching can prevent or improve this. Perform hip flexor stretches at least two to three times per week and hold each stretch for about 30 seconds.

  1. Hip Flexor Anatomy

    • The primary hip flexor muscles are the psoas major and minor and the illiacus. These muscles begin on the pelvis and insert on the thigh. The rectus femoris runs along the front of your thigh and also assists with hip flexion, as does the sartorius. Other muscles such as the tensor fascia latae and inner thigh muscles assist stabilization during hip flexion, though that is not their primary function.

    Standing Hip Flexor Stretch

    • A lunge position, such as the Warrior I pose in yoga, will help stretch the front of your hip. Start by standing with your feet hip width apart. Take a big step forward with your right foot, approximately twice your shoulder width if possible. Keep your right foot and knee pointed straight ahead and angle your left foot approximately 45 degrees. Turn your body so that your hips and shoulders face front. Keep your left leg straight and slowly bend your right knee, lunging forward. Stop when you feel a stretch along the left hip and hold. Repeat on the other side.

    Kneeling Hip Flexor Stretch

    • You can get a deeper stretch with a kneeling hip flexor stretch. Kneel on a mat on the floor. Bring your right leg up in front of you so that your foot is flat on the floor and the right knee is bent at a 90-degree angle. Place both hands on the floor, one on either side of your right foot. Slowly lean forward bending the right knee even more, but keeping the right foot flat on the floor. You can move your right foot forward a little if necessary. Stop and hold when you feel a stretch in your left hip. To move a little deeper into the stretch, bring your torso up and rest your hands on your right thigh, lunging a little more. Hold for 30 seconds before repeating on the other side.

    Lying Hip Flexor Stretch

    • The lying hip flexor stretch can be performed at the end of your bed, on a stretch table or even on a flat bench at the gym. Sit down so that your hips are at the very edge of the table or bench. Bring your right knee into your chest and hold your arms around the back of your thigh. Then slowly roll your body back so that you are lying down. Allow your left leg to hang off the bench. You should feel a stretch at the front of the hip. Hold for 30 seconds and then switch legs.