Hip flexors are the muscles which attach to the front of the hip, and when tight, cause forward tilt/rotation of the pelvis which can lead to joint and muscle issues elsewhere in the body.
The hip flexors are commonly tightened due to sitting for long periods of time, putting the muscles in a sustained shortened position.
Staying active or making sure you're not immobile for long periods is the best preventer, failing that, these stretches should help lengthen and loosen the muscles.
This simple stretch is commonly used in yoga and helps stretch the muscles in the back, as well as the hips, quads and ankles. It helps to completely relax into the stretch and take deep breaths in and out slowly.
Aim to keep your toes together, get your buttocks as close to your heels as possible and reach out as far as your body will allow.
This stretch should help you relax, unwind and relieve back tension.
This exercise can be introduced into a care plan for sciatic nerve inpingement (the nerve which exits the low back and runs through the buttocks and posterior leg). The subtle movement moves the nerve back and forth, similar to that of flossing your teeth.
This exercise hopes to aid relief of symptoms, and is useful for taking pressure off of the affected nerve.
Recommended 10 reps & can be done multiple times throughout the day. Work within tolerance levels, (stop if aggravating symptoms).
Note it is important that this exercise is not introduced too early into the treatment process. Feel free to contact me for more in depth details.