# Hip Flexor Stretch | FREE 4K Videos | 321 STRONG

> The iliopsoas is your primary hip flexor and one of the most significant direct contributors to lower back pain. It attaches to the front of the lumbar vertebrae and the inside of the pelvis, and when it shortens from prolonged sitting, it literally pulls the lumbar spine forward into an exaggerated curve. That increased lordosis compresses the facet joints, narrows the openings where nerves exit, and increases pressure on the posterior disc wall — the mechanical root of a lot of chronic lower-back pain. The kneeling hip flexor stretch is the most effective position for lengthening the iliopsoas and releasing its pull on the lumbar spine.

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# Hip Flexor Stretch
  The iliopsoas pulls your lumbar spine into a deeper curve every time it tightens — and prolonged sitting tightens it constantly. This stretch lengthens the primary hip flexor and releases the mechanical pull driving much of chronic lower-back pain. 

       
                    
## About This Video
  The iliopsoas is your primary hip flexor and one of the most significant direct contributors to lower back pain. It attaches to the front of the lumbar vertebrae and the inside of the pelvis, and when it shortens from prolonged sitting, it literally pulls the lumbar spine forward into an exaggerated curve. That increased lordosis compresses the facet joints, narrows the openings where nerves exit, and increases pressure on the posterior disc wall — the mechanical root of a lot of chronic lower-back pain. The kneeling hip flexor stretch is the most effective position for lengthening the iliopsoas and releasing its pull on the lumbar spine. 

  
### How to Perform This Technique
    1  Kneel on your right knee on a folded towel or cushion, and place your left foot flat on the floor in front of you so both knees form approximately 90-degree angles.

   2  Place your hands on your front knee or on your hips. Draw your shoulders back and stand tall through your torso.

   3  Before moving forward, tuck your tailbone under firmly and squeeze the right glute. You should feel a stretch beginning in the front of the right hip before you have moved at all.

   4  Maintaining the tailbone tuck and glute squeeze, slowly shift your weight forward until you feel a deep stretch through the front of the right hip and upper thigh. Do not allow the lower back to arch.

   5  Hold this position for 30 to 45 seconds while breathing slowly and deeply. With each exhale, maintain the tuck and allow the hip to sink slightly deeper into the stretch.

   6  Slowly return to the starting position, then switch sides and repeat on the left leg. Complete 2 to 3 holds per side.

    
### Benefits
      Lengthens the iliopsoas — your primary hip flexor     Reduces excess lumbar lordosis (the exaggerated lower-back curve)     Relieves facet joint compression caused by tight hip flexors     Counters the mechanical effects of prolonged sitting     Addresses the root cause of sit-related lower-back pain     Pro Tip: For lower back pain sufferers, the pelvic tilt position of this stretch is everything. Before you shift forward, tuck your tailbone aggressively and squeeze the glute of the kneeling leg. This posterior tilt protects the lower back and directs the stretch exactly where it needs to go — into the hip flexor rather than into your lumbar spine. 

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#### Video Details
   Duration: 1:23   Quality: 4K (2160p)   Level: All Levels      
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