# Hip Flexors | FREE 4K Videos | 321 STRONG

> Sitting for 8 or more hours a day holds your hip flexors in a shortened, contracted position that the body eventually treats as normal. Over time, the psoas and iliacus shorten permanently, pulling your pelvis into an anterior tilt that compresses the lumbar spine and creates the lower back pain that plagues desk workers. Rolling breaks up the adhesions that form in these chronically shortened muscles.

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# Hip Flexors
  Roll the hip flexor muscle group 

       
                    
## About This Video
  Sitting for 8 or more hours a day holds your hip flexors in a shortened, contracted position that the body eventually treats as normal. Over time, the psoas and iliacus shorten permanently, pulling your pelvis into an anterior tilt that compresses the lumbar spine and creates the lower back pain that plagues desk workers. Rolling breaks up the adhesions that form in these chronically shortened muscles. 

  
### How to Perform This Technique
    1  Find a clear space where you can lie face-down (prone) on the floor.

   2  Place the foam roller at a 45-degree angle in your hip flexor area — right at the crease where your thigh meets your hip bones.

   3  Slowly roll back and forth over that crease. You may feel a slight bump if there is any inflammation in the area.

   4  Alternatively, rotate the roller so it sits perpendicular to your body, directly over the hip joint, and roll back and forth across a 2- to 5-inch range.

   5  If you find a spot of tightness, stay on it and roll back and forth, focusing pressure on that pain point.

   6  Go slowly throughout. Breathe deeply and relax into the compression rather than tensing against it.

   7  The key is to find a place of relaxation — take your time and let the muscle release.

    
### Benefits
      Breaks up adhesions in the psoas and iliacus (the deep hip flexor muscles) that shorten from long hours of sitting, giving your pelvis more freedom to move     Reduces the anterior pelvic tilt (forward tilt of the hips) that compresses the lumbar spine and drives the low-back tension desk workers feel every day     Leaves your hips feeling longer and freer — the kind of open, easy stride that makes the walk to the car after a workout feel effortless     Pro Tip: Watch this video in conjunction with our product guide for the best results. Take your time with each technique and listen to your body. 

       [Get Your Roller](https://www.amazon.com/dp/B01FOS1WJK?maas=maas_adg_48370A6D4EC630CF09AAE2A73C18BBDE_afap_abs&ref_=aa_maas&tag=maas&321src=video-single)   
#### Video Details
   Duration: 1:02   Quality: 4K (2160p)   Level: All Levels      
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