Many people are not aware of their tight hips. Do you know what it feels like to have tight hips? The answer is probably not. Many will correlate tight hips with low back pain. By opening up your hips, it will resolve much back pain and prevent injury in other areas of the body. Your hip-pelvic-back complex is the foundation of all ground base movements. Without a strong complex, you will find yourself practicing poor movement patterns as well as experience muscular pain.
Think about this way, your hip flexors move in two directions, either it will draw your femur upwards to a stationary position (sitting position) or tilt the pelvis forward and butt back (standing position). However, being in either positions for too long will tighten up the hips and eventually become glued together for a better lack of term. For example, someone who sits for multiple hours at a desk, their hip flexors are shorten for long period of time. This is not only for sedentary individuals but also, runners and cyclists who are in a shorten phase for a long period of time. Therefore, causing low back pain from tight hip flexors.
There are many ways to “unglued” your hip flexors. One of my favorite stretches is the Couch Stretch. Yep, you heard it right! On the contrary, the couch stretch is one of the most effective and manageable stretches anyone can do. You can do it on a chair, wall, or even the couch 🙂
First, you are going to come into a kneeling position in front the chair, have the opposite leg bent balancing on something to hold the foot up. Then your back knee should be completely flexed while contracting the opposite glute. The closer your heel is to your glutes, the more you will feel the stretch. In addition, it is important to keep your torso upright to prevent any hyperextension of the back as well as pressure on to the knee. Do this stretch for about 60 seconds on each side, repeat 3x.
Your hips do not lie, by having tight and weak hips it can put a damper on your training and quality of life.