The hip flexors incorporate many muscles that influence movements in the lower back, pelvis, thighs, and hips, including the psoas and sartorius muscles. Tight hip flexors can cause lower back and hip pain and even injury. Stretching and strengthening these muscles can prevent injury while improving flexibility in one of the most mobile areas of the body. Always check with a doctor before beginning a new exercise regimen.
Begin in a seated position, folding both legs in front of the body with the soles of the feet touching. Sit upright and brace the abdominal muscles. Gently exhale and bend forward from the hips, allowing the elbows to rest gently on the thighs. Avoid rounding the back. Hold this position for 15 to 30 seconds before relaxing and repeating the exercise.
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