Due to lockdown, the work-from-home has become the new normal. Since most people are working from home, they experience burdensome workloads rather than office space. As a result, the work-from-home situation makes people glued to the chair. So, when an individual sits for a longer period, the hip flexors would be stuck and leads to pain. Moreover, it is the lower back that is at risk when you are glued to the chair for hours. If you do not wish to be a victim of back pain, then there are some effective hip flexor stretches to diminish back pain. Well, check out the following effective hip flexor stretches to diminish back pain.
LOW LUNGE:
You might all be familiar with lunges and their awesome benefits for your body. Practising low lunges would be helpful in toning and strengthening your lower body. Doing it every morning or when you feel aching in your lower back would help ease the pain. All you have to do is to position yourself on your hands and knees. Then, keep your right foot between your hands and then place your hands onto your thighs with the lifted chest. While pressing down the right heel and the top of your left knee, you might feel the stretch in and around your hips. So, hold on to this position for 30 seconds and do the same for the other side.
STANDING QUAD AND HIP FLEXOR STRETCH:
This is one of the simple yet effective stretches you could include in your daily routine. Practising it would open up the hip flexors as well. You just have to stand near the wall to rest your left hand on it. Now, you have to put your weight onto your left foot and hold your right foot with your right hand at the back. Hold on to the position for 30 seconds at least and then do the same for the opposite side.
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KNEE-TO-CHEST STRETCH:
Knee-to-chest stretch is one of the best stretches which would erase the tension in the hip and lower back. It would open up the hip flexors as well. All you have to do is to lie down flat on the floor and bend your right knee inwards to your chest and hold your knee with your hands. Now, move up and towards your spine to involve the abs. You could hold on to this position for 30 seconds and then do it for the opposite side.
SUPPORTED BRIDGE:
The supported bridges would release the tension from your hips and make you feel better. Just lie on your back with knees bent and feet on the floor wide and place your arms right by your sides. Now, lift your hips while inhaling and use pillows to rest your hips if you want. Then, slowly straighten your legs down and keep your arms over your head with the closed eyes. Try to relax for 30 seconds in this position to feel better.
PRETZEL STRETCH:
Giving time for your hips through pretzel stretch would be great in releasing the tension from the hips. It would also enhance the mobility of your spine and lower back. So, lie down with your legs long and place your knee to your chest. Now, take time for inhalation and then exhale. Then, twist your right leg across your body and hold the left foot with your right hand to feel the stretch. Try to hold on for 30 seconds and work on the other side.
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