Hip flexor stretch on one knee

Because your hip flexor muscles run across the front of your hip and attach to your lower back, tight hip flexor muscles may be a hidden source of lower back tension. This stretch helps lengthen the iliopsoas (il-ee-oh-so-as) and relaxes your lower back.
To do this stretch, follow these steps:

1. Kneel on your left knee.
2. Bend your right knee, and place your right foot flat on the floor. Make sure your abdominals are pulled in, chest is lifted, and your shoulder blades are down. Check to see if your shoulders are directly above your hips. Maintaining good posture with your upper body allows you to correctly stretch without straining.
3. Inhale and as you exhale, squeeze your buttocks and tilt your pelvis forward so that the front of your hipbones tilt slightly upward. You should feel this stretch in the front part of your right hip.
4. Hold this stretch for 30 seconds or four to five slow, deep breaths.
5. Repeat Steps 1 through 3, bending the left leg and kneeling on the right knee.

If this stretch is uncomfortable on the knee supporting your weight, try placing a folded towel or pillow under your knee as a cushion.
A few do’s and don’ts for this stretch:

• Do breathe rhythmically and deeply throughout the stretch.
• Do keep your shoulders directly over your hips so the front of your hip is lengthened, not shortened.
• Do focus on squeezing your buttocks and tilting your pelvis forward.
• Don’t hinge forward at your hips.
• Don’t arch your back.