Low lunge pose has long been recommended for tight hip flexors. These are the muscles on the top of the thigh that tighten up from prolonged sitting. But overstretching in this pose can lead to hip and low back instability and pain. It is important to know the body’s limits.
You know what it is: one hip pushed out to the side when standing, usually to hold a child. In the physical therapy world, it is “Hip Adduction Syndrome.” Daddies can get it too, and so can non-parents, but women who are mothers are most susceptible. Over time, standing this way puts pressure on the hip and predisposes the lower back, knees, neck and shoulders to arthritis.
This post is for you, my running friends! And anyone else who has short, tight hip flexors…
The exercise above is called boat pose. Many people practice variations of it to strengthen the abdominal muscles. A common variation is double leg lowering, where the legs are lowered and raised. This pose can work to strengthen the abdominals, but when we feel this pose mainly in the muscles on the top of the thighs, the hip flexor muscles are doing the work.
Why might this be the case?
Child’s pose, reverse pigeon, happy baby… these poses are favorites for many people. They can promote the deep relaxation that comes from releasing the hips.
But there are some who cannot achieve this relaxation due to a pinching sensation in the front of the hip. The pinch most commonly occurs when the thigh is pulled toward the chest (hip flexion).