Moves with Abbie PT – Female Personal Trainer Gloucestershire

In life today, we can spend a lot of time sitting. Sitting at a desk, sitting to commute to work or social events, sitting after a long day.

When we are sat for long periods of time, our hip flexor (the muscle at the top of your hips) contract and shorten. This is why when we come up to stand, we feel the stretch in the front of the hips. This is your hip flexors lengthening and trying to return to their natural length.

Why does this happen?

Simply put, all of our muscles in the body are similar to elastic bands. When they are warm and moving, the blood is flowing around the body and there is plenty of stretch and recoil within the muscle. However, when we are cold, or have stayed in one position for a while, this is when we can feel as if we have stiffened up and it can take a little time to ease that feeling. If you begin to neglect your hip flexor health, you may find you experience tightness, which may cause potential posture issues and back and hip pain.

What I can do to help my body?

The first and always go to tip I can give is to regularly get up and move around when you can. You can set reminders on your phone or smart watch to remind you just to stand up and walk around. Even a march on the spot is better than nothing.

If you are back to back with meetings, then fidgeting (e.g. seated marches, gentle twists in your chair, moving the hips from side to side) are all examples that you can do without having to leave your chair.

When you are home or at the gym, below are 5 stretches that can help to lengthen your hip flexors to keep your hips happy:

REPEAT ON BOTH SIDES!

Hold each stretch for around 20-30 seconds, or longer if you feel you need it! One round takes under 5 minutes. Repeat as many times throughout the day as you need.