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The Ultimate Back Pain Relief Tips Blog

Sciatica Stretches Tip #9 Hip Flexor Stretch

Posted by Dr. Jeff Winternheimer D.C. on Wed, Mar 19, 2014 @ 12:30 PM

sciatica stretchesYour #8 Sciatica Stretch is the Hip Flexor Stretch. The hip flexor is made up of the psoas and illiacus muscles; collectively called the iliopsoas muscle. These muscles are attached to the pelvis and lumbar spine. Therefore, if these muscles are tight, it will alter posture and body mechanics. Prolong sitting will increase tightness in the hip flexor muscles. Therefore, it is important to increase flexibility of the iliopsoas muscle in order to decrease severity of low back pain and sciatica symptoms.

 

At the Illinois Back Institute we use a “True Stretch” to do the Hip Flexor Stretch.

  • Start by stepping into the True Stretch.
  • Lift your left leg up and place your foot onto the platform.
  • Slowly lunge forward by bending your left leg.
  • Keep your chest high and lean your whole body forward.
  • Straighten your hip of the right (rear) leg by pushing hips forward.
  • To feel a greater stretch when lunging slightly lean backwards. This will increase the stretch in the front of the right upper thigh.
  • Hold the stretch for 20 seconds, repeat 3 times, switch legs and repeat the stretch on the other leg.

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How to do the Hip Flexor Stretch at home:

  • Have 2 sturdy & even in size chairs and an open space.
  • Place one chair in front of you and the other chair on your right side. (This chair will be used to help you keep your balance.)
  • Stand upright with your right hand on the chair to the side of you.
  • Lift your left leg up and place that foot on the chair in front of you.
  • Keep your left foot flat on the chair.
  • Slowly lunge forward by bending your left leg.
  • Keep your chest high and lean your whole body forward.
  • Straighten your hip of the right (rear) leg by pushing hips forward.
  • To feel a greater stretch when lunging lean backwards a little bit. The stretch should be felt in the right upper thigh.
  • Hold the stretch for 20 seconds, repeat 3 times, switch legs and repeat the stretch on the other leg.

 

You should feel the stretch not only in the hip flexor (front of the thigh) but also in the calf muscle of the leg being stretched. Often when you are suffering with back pain and decrease hip flexibility, mobility becomes limited. Everyday activities like getting out of your car, getting up from a sitting position, or even getting out of the bed become difficult to do. This hip flexor stretch will help improve your hip mobility and make everyday activities easier to perform.

 

People often do these stretches incorrectly. To watch the video of Dr. Amy explain and perform the hip flexor stretch click here to sign up for our Top 10 Sciatica Tips and Videos for Sciatica Stretches.

 

These at home stretches are provided to relieve your back pain in conjunction to the treatment at the Illinois Back Institute we can heal your back pain naturally without drugs or surgery through Functional Disc Rehydration™.  For additional information on Functional Disc Rehydration, please visit the Request a Consultation at Illinois Back Institute or call 888-959-6823.

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