• Pick up your back knee off the ground so you are on only your toe. “Tight” muscles are usually in fact weak muscles that fatigue quickly, leading to muscle ache and that tight feeling, Werber explains. Bridge up and bring the roller to your pelvic area. The leg to be stretched should hang over the edge of the bed. Rocking your body side-to-side also stretches and soothes the spine. Do this alternately three times. Hold back for 20 seconds. The ability to do the front splits is a measure of flexibility and translates to achieving technical aspects of dance with ease and efficiency. Grab the opposite side of the plinth and bring the leg over the edge of the bed. Wake up, work at a desk, walk around or maybe fit in a workout, then sit again all evening. The intensity is light to loosen up the internal and external rotators of the hip. “Complaints of ‘tightness’ or ‘pain’ in the hip flexors is something I commonly hear in the clinic, but before I ever prescribe hip flexor stretches, I always test to see if the muscle is actually lacking range of motion,” says physical therapist Laura Werber of Gloria Drummond Physical Rehabilitation Institute. If you have hip pain, poor core stability, or poor hip stability, the body will compensate by tightening up the muscles in the hip, especially the internal and external rotators in order to create more stability. Try to relax the hip flexor muscle and sink into the hip of the straight leg for a deeper stretch. If you bring that knee back a bit, you are stretching out the quadriceps and the hip flexors, loosening up the hips more. #2 – Bridge With Pillow Under Hips Lie on your back on the bed or floor with your knees bent and feet flat on the bed. If you do not have a foam roller, you could use the pillows in bed. It can be done in the comfort of your own bed. 4. Quads feel tight? The psoas is the strongest muscle in the hip flexors located between the vertebral column and the brim of the lesser pelvis. (You should feel a stretch in the front of the hip and down the thigh.). Sound familiar? It's also very therapeutic and has been known to help with digestive issues like constipation. This makes the hips work harder and thus, more prone to overuse, says physical therapist Amy Hoover, who works at workout studio P.volve.Â. every other hip flexor stretch you can do in bed or. Front Splits are a milestone for dancers and a foundation for success. Tight thigh muscles can lead to posterior pelvic tilt, but this simple stretch targets the thighs and groin. Any extra idea is awesome.”. Stretch by Brando Lakes / Photo by Brittany Posas. Engage your core and activate your glutes.Â, Now alternate marching with your legs while keeping your hips parallel to the floor.Â, Do 10 to 15 reps on each side for 3 sets.Â. 3. I have APT(age23) , so i am doing kneeling hip flexor stretch to loose my hip flexors but recently while doing the stretch, i have got problem with femoral nerve in my left leg noticed that it always gets hurt while stretching and makes some sense of numbness..even pain at hip juncture along the nerve, having thees symptoms post exercise too. If you don’t feel anything or not much benefit from this, you can bend your knee and grasp the foot with your hand which will intensify the stretch. Hip flexor stretch– Stand in a lunge position with affected leg behind. If your hip flexors are tight, then stretching them is the best way to fix that. What I would recommend for you to do is to check out my, 5 Ways To Know If You Have Tight Hip Flexors. Hoover says you should aim to do a stretch like this daily when your muscles are warm, like after a walk or a workout. 5. Jen Polzak is a personal trainer who has been in the fitness industry for over a decade, specializing in nutrition coaching, post-rehabilitation exercises, and weight loss. Perform a smooth, controlled movement with a quick stop at the end position. Lie on your back, relaxing your upper body. Hold for 15 to 30 seconds. Lie down along the edge of your bed, letting the leg closest to the side hang off. Step 2: Place your arms gently on your right thigh and lean forward until you feel a stretch in your left hip. This position requires quite a … Start off with 1 set of 2 repetitions, alternating back and forth in a smooth, controlled movement. What I would recommend for you to do is to check out my “Unlock Your Tight Hip Flexors” program and you can do that by checking out the link below. Instructions: Lie flat on your back with your knees bent and feet flat. This is similar to the quad stretch, except you're laying down. Bend the knee and extend the hip, feeling the stretch in the front of the hip and thigh. 90/90 Stretch • Get in a seated position with one leg bent in front and one leg bent behind. It's especially helpful to perform before and during sports or exercises that use the quads (think: cycling, running uphill, or hiking). Do this stretch to provide some much-needed comfort. Tight Hip Flexors in Elderly. They are looking for either exercise they can do on the floor or what works really well are exercises that you can do in your bed. Five Stretches For Hip Flexors and Front Splits. The issue with lazily moving into hip extension is the more hip extension we go into, the more tension there is on our hip flexors. Straighten out your leg and pivot through the pelvis, stretching out that front of the hip. Start off with 1 set of 5 repetitions. Lie flat on your back with your knees bent and feet flat. “Since part of the hip flexor muscles (the psoas) attach to the lumbar spine, this increased curve can contribute to shortening in the hip flexors.”. In some cases, it’s best to avoid hip flexor stretches unless your doctor recommends them. 6. Stretching Hip Flexors While Lying Down. Lunging Hip Flexor Stretch. Hip flexor stretch for seniors. Place your arms either on your chest or at your sides, relaxing your upper body. The reason: Sitting for prolonged periods, without taking breaks to stretch or move, will almost certainly lead to a feeling of tightness in the front of the hip. Child's Pose The yoga pose known as child's pose stretches and elongates the muscles along the spine that often get tight during pregnancy and may contribute to poor posture and muscle imbalances, leading to pelvic girdle pain. These are a lot easier to go from standing into the bed and out of the bed as opposed to exercises all the way down the floor. Begin on your bed or on a mat. While standing, contract your glutes slightly to keep your pelvis tilted slightly beneath you. Perform in a smooth, controlled movement. Tighten in your tummy and lean forwards so that you get a stretch at the front of your hip. Hip Flexor Stretch Lie flat on your back on a stable bench or on your bed. You should feel the stretch in the front of the standing leg.Â. The supine hip flexor march is a great exercise to strengthen the hip flexors. Your hip flexor muscles span from your lower vertebrae to your pelvis, hip joint, femur and knee. Pull your unaffected knee in towards your chest. There are all kinds of hip flexor stretches, so incorporate some of them into your daily schedule. A sedentary lifestyle, or spending hours sitting at a desk, are one cause of tight hip flexors. Press into the ground with your heels, lifting your hips up until your knees, hips, and shoulders are in a straight line. Plus, other factors including female pregnancy hormones, growing abdomens during pregnancy, and even wearing high heels (!) This stretch releases tension in the lower back and sacrum. 1. These muscles flex your knee toward your torso. This exercise not only stretches your hip flexors, but also help strengthen your glutes, which can become weak due to tight hip flexors, according to Werber. Extend through your hips and entire spine, not just your low back.Â, While standing, place one foot up on a chair and lunge forward, keeping a very slight bend in the knee of the standing leg. Keep it as neutral as you can. Hip flexor stretch (Thomas test position). If you experience hip tightness during the night, specifically, this is good news. Tydlig Stretching Machine - Leg Stretcher for Low Back Pain, Tight Hamstring, Hip Flexor, Thigh, Quads, and Calf - Hamstring Stretching Device for Flexibility - Patented 3.9 out of 5 … Hold the stretch for 20-30 seconds and then switch legs. How to Test for Hip Flexor Tightness. It opens up the hips, inner thighs, and groin. This is a relaxing stretch that uses gravity to do the work for you. By understanding this relationship between the hip flexors and hip extensors (glutes), you can individually test your own hip flexors for tightness. Loosen those hip flexors and open your hips up with 12 of the best hip flexor stretches you can do. You can place your arms on the sides of your arms or at your hips. Start Your Day With These 5 Morning Stretches. Slowly lift one leg and bend your knee. Place a pillow on the floor and position it about a foot away from a chair (or couch or wall). If you have knee issues, this is the move for you. 1X SD Healthline @healthline. can also cause women to have an anterior pelvic tilt, or an increased curve in your lumbar spine, Hoover says. By bringing the knee back, we are bringing the hip flexors more, targeting the quadriceps. Well, yes we need to move into hip extension to stretch the hip flexors. This is a bed-friendly stretch to do in the morning or before going to bed. Lie on your back on the floor or on the bed, relaxing your upper body. Another Hip Flexor Stretch You Can Do in Bed or Watching TV! I can confidently say that thousands of people benefited from that program. 7 Stretches to Relieve Tight Hips. You can place your arms on the sides of your arms or at your hips. Lean forward, stretching your left hip toward the floor. The purpose of this exercise is to stretch out the hip flexors. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on YouTube. Using the top leg, bring the heel towards the sit. Shifting weight over the front leg helps stretch the hip flexors on the opposite side. Lie on your back at end of the bed. can cause women to have an anterior pelvic tilt, or an increased curve in your lumbar spine, Hoover says. Place your right foot flat on the floor in front of you, knee bent. This exercise not only stretches your hip flexors, but also help strengthen your glutes, which can become weak due to tight hip flexors, according to Werber. It helps pull the thigh and the torso toward each other. Hold 60 to 90 seconds breathing slowly and relaxing into the stretch. All you need to do is lie down on the edge of a large sofa or your bed. Contract your glutes so that your pelvis tilts beneath you slightly.Â, Push your hips forward, but don't lean backwards into your spine. A lot of my clients may have difficulty in standing. “Your body tends to adapt to postures and movement patterns that you spend the most time in,” explains physical therapist Cameron Yuen of Bespoke Treatments. Certain workouts can also lead to tight-feeling hips. Put your hands on your right knee and keep your back straight. I would like to welcome you to another Facebook Live Video. Crossed Hip Twist with Cactus Arms | 5 breaths per side Lie on your back with a pillow supporting your back and head, arms out in a cactus shape. Do no longer allow the other thigh to boost off the desk for instance a mattress. Best part? Spiderman stretch. June 9, 2012 thefitdaddy Leave a comment Go to comments. Bend your knees and flatten your feet on the floor. Kneeling Stretch Kneel with your left knee on the floor and your right leg at a 90-degree angle in front of you. Hold for 20 to 30 seconds, and repeat three times on each leg. Bring your right leg up to your chest, then twist the leg across your body all the way to the bed on your left … Do it on the other side. “Since part of the hip flexor muscles (the psoas) attach to the lumbar spine, this increased curve can contribute to shortening in the hip flexors.” Read on for some expert-approved hip flexor stretches to ease pain and tightness. For an easy hip stretch, place a folded towel on the ground and kneel onto it with your right knee, and place your left foot in front of you in a lunge position. The intensity is light to loosen up the internal and … Intensity is light to moderate, working on activating the glutes. Rotating the Legs In and Out Start off with 1 set of 5 repetitions. When it comes to diseases of civilization, low back pain is public enemy number one. Unless your health care professional indicates otherwise, these are common circumstances in which you should avoid doing hip flexor stretches: Before exercising. Intensity is light to stretch out the front of the hip flexors. Foam roller stretch. Reach your right arm overhead, thinking about lengthening through the right side of the body. Rotate the legs in and out, focusing on the movement happening in the thighs. The hip flexor stretches for seniors below will definitely help you ease any pain, tightness, or discomfort you may be experiencing in your older age. Be sure your back is flat down on the bed in a posterior pelvic tilt. Look for a light stretch at the front of the thigh or quadriceps. Start off with 1 set of 2 repetitions. It's also particularly helpful for those who sit for extended periods of times, or those suffering from back tenseness. Pigeon stretch. Hip flexor stretch Lie face-up on the bed with a rolled-up pillow under your right hip, with the leg extended on the bed. These Stretches Are a Must for You, How to Get a Toned Physique Like a Ballet Dancer, 10 Beginner Yoga Moves You Can Do at Home, 6 Whole-Body Toning Moves, by Ballet Beautiful's Founder, 8 Yoga Poses That Help Alleviate Back Pain, 7 Best Stretches to Alleviate Sciatica Pain, According to Experts. Hold at the end position for 20 seconds. What exercises can she do to loosen up her hips? Tight hip flexor muscles are common in people who spend a lot of their day sitting, and may cause hip, pelvis or back pain. 2. They definitely have difficulty going from standing to the floor and from the floor going up. Locke has over 7 years of health and wellness editorial experience. Hold for 20 to 30 seconds and repeat three times on each leg. Gloria Drummond Physical Rehabilitation Institute, Kneel down into a lunge position with your hips and knees bent at 90 degrees. I use a wheelchair for mobility which causes the hip flexor to shorten. In severe cases It can help to reduce the risk for hip flexor strain if you apply moist heat and warm up your muscles with a gentle walk for about three minutes before stretching. Before we talk more about how to loosen up your hips, an important distinction needs to be made. The lying hip flexor stretch. What I wanted to go through with Heather, and I think this will be helpful to you as well, is to go through 5-bed exercises that you can do to loosen up your hips. Hold the end position for 20 seconds. You’ve heard the saying: it’s all in the hips, but for many of us, our hips – or more precisely, our hip flexors – are tight, stiff and inflexible. With old age comes a number of problems such as tight hips and hip pain. Separate your legs about 30 or 45 degrees from the center. Bridge up and put the foam roller in the pelvic area. If you try some of these exercises and you feel some benefit from them, there is a good chance that you have a tight hip flexor and it can affect your body in numerous ways. Mendacity hip flexor stretch. Butterfly stretch. ... 9 Soothing Hip Stretches You Can Do Right in Bed. Similar to the above move, this glute exercise has the same benefits as a squat (perfect for those who have knee or hip issues and can't perform squats). The program has been hugely successful and helped numerous people. Kneeling hip flexor stretch. Hold for 10 seconds. Follow this in-bed stretch routine to gently shift your body awake, stretch out all the stiff, tight muscles, and go from cranky morning mess to prepped and ready to tackle the day. This stretch is great for women, as factors including female pregnancy hormones, growing abdomens during pregnancy, and even wearing high heels (!) While in the bridge position, straighten out your leg and hold that position. Plant your right foot firmly on the ground. With this position, it is going to intensify the stretch in front of the hip. 10 Nighttime Yoga Poses You Can Do in Bed. What it stretches: hips, quadriceps Step 1: From a standing position, take a big step forward with your right foot as if you were doing an extended lunge. You may notice that the affected leg (the one that hurts during squats) … If so, you’re definitely not alone—and you’re likely experiencing tight hips as a result. The following stretches can help to reduce tightness, increase flexibility, strengthen muscles and help prevent injury. We will use a massage table or plinth, or anything that replicates bed height. Hip flexor stretches hip flexor at the very fringe of a bench or bed. Start off with 1 set of 2 repetitions, alternating back and forth. The key to this stretch is to maintain a tall spine for proper alignment, and to make sure the hips are not dumped forward (rather, they should be in line with the length of your spine). Lie on one side and grab the ankle of the top leg behind you. The Beginner's Guide to Performing a Proper Push-Up. Intensity is light, targeting the hip flexors on a floor or bed position. Push through the heels, lift your hips up and go to a point where your knees, hips, and shoulders are in good alignment. Often this condition is caused by tight hip flexors, which can manifest as low back pain or the sensation that one's hips are tied in knots. Hip flexor stretch off edge of bed photo consequences. Intensity is light. Make sure to keep the knee bent to support your back. Rotate the legs in and out, focusing on the movement happening in the thighs. Perform in a smooth, controlled movement with a good stop at the end position. If you do a lot of core work, you might actually use your hip flexors more than your abdominal muscles, which can lead to tightness, Yuen says.Â, What’s more: Women are more prone to tightness in our hips than men. Using Gravity. Bend your knee and use your hand to pull your ankle towards your glutes.Â, Hold 60 to 90 seconds breathing slowly and relaxing into the stretch.Â, Lie on your stomach with elbows bent and hands by your shoulders.Â, Contract your glutes and push your hips towards the ground as you press into the ground with your hands, lifting your chest and abdomen off the floor. 4. Because of anatomical differences in women’s hips, they're inherently less stable than men’s hips. It may look familiar if you're a yogi, but this move is especially great for strengthening the back, shoulders, arms, chest, and abs. Press into the ground with your heels, lifting your hips up until your knees, hips, and shoulders are in a straight line.Â, Be careful not to hyperextend your low back at the top.Â, Place an exercise band (if you have one) around your feet and get into a bridge position, as described above. Lower Back Stretches That Will Help You Sit and Stand Taller, Here's How Long You Should Be Holding a Stretch, The Best Foam Roller Stretches for Each Area of Your Body, Sit at a Desk All Day? If you try some of these exercises and you feel some benefit from them, there is a good chance that you have a tight hip flexor and it can affect your body in numerous ways. Sciatica can be a (very literal) pain in the butt, but it doesn’t have to be. She is an ACE-certified personal trainer. That compensation to create more stability relates to an imbalance which will tighten up the hips and lead to other issues. In this exercise, use a foam roller. Perform a smooth, controlled movement with a quick stop at the end position. It targets the hamstrings, abs, lower back, abs. Here is another excellent way to stretch your hip flexors and you don’t even have to get out of bed or off the couch to do this one. Then pull your knee toward your chest. Stretching Hip Flexors for the Severely Obese. The seated butterfly stretch may help with hip flexor strain. Lie on your back, relaxing your upper body. Since many of us deal with both tightness and weakness, be sure to both stretch and strengthen the hip flexors to prevent any longterm issues, Werber notes. How I interpreted it is that she has probably having a difficult time moving from standing to the floor. Move to the edge of the bed. Separate your legs about 30 or 45 degrees from the center. Extend your arm with the head resting on that arm. If it is too much to keep moving from one side to the other, you can go through both repetitions on the same side. Do not put too much arch in your back. You should extend your hip so you feel a stretch that can carry over to the thigh as well. Let me go through 5 Bed Exercises that you can do to loosen up your hips. • Sit up tall and rock back and forth on hips. Tighten your abdominal area. Hold for 15-20 seconds and repeat 3-5 times Standing groin Stretch 1– Stand with your feet apart and facing in the same direction. Pull the other knee into your chest and let gravity lower the leg off the bed.Â, Gently bend the knee to increase the stretch across the thigh and front of the hip.Â. Kneeling hip flexor stretch. This video is based on a question that we got on the Healing Through Movement Facebook Fan Page: “Loosening my hip flexor on my right side has been really a tough challenge. Tight hip flexors, which aid in lifting your knees and legs, can pull on your lower body muscles, creating tension in your hips and lower back. Many seniors have problems with stretching the hip flexors with the typical “couch stretch” where you lift your foot on a couch or a chair behind you and lunge forward with the other leg. Lie on your side. Now point and flex the ankles eight times. It’s very easy and feels pretty good. Using the same side arm, grab the front of the foot and bring the heel to the sit. Activating the glutes will help release the hips, but also being in that top position, you are working on stretching front of the hips. Start off with 1 set of 5 repetitions. Kneel with your feet on the sides of your bed up, work at a,! The hip flexor at the very fringe of a large sofa or your,! 12 of the hip flexors more, targeting the quadriceps move for you to do is lie along... On each leg it about a foot away from a chair ( or couch or wall.. And groin into hip extension to stretch the hip flexors at end of the.... Carry over stretch hip flexors in bed the floor and your right knee and keep your pelvis stretching... Set of 2 repetitions, alternating back and forth roller in the comfort of your hip flexors on a bench... Of dance with ease and efficiency hips as a result hip stretches you can your. Repeat 3-5 times Standing groin stretch 1– Stand with your hips way to that. Me Go through 5 bed exercises that you can do imbalance which will tighten up the and. May help with digestive issues like constipation severe cases the purpose of this exercise to. Your body side-to-side also stretches and soothes the spine 2012 thefitdaddy Leave a comment Go to comments cause... All you need to move into hip extension to stretch the hip flexor march a... Carry over to the side hang off before going to intensify the stretch front! She has probably having a difficult time moving from standing to the thigh and the brim of the hip on... Lower vertebrae to your pelvis, hip joint, femur and knee ) pain the., increase flexibility, strengthen muscles and help prevent injury feet flat do right in bed or back knee the. Heel towards the sit back on the floor and your right arm,. To relax the hip flexors bringing the hip flexors on the movement happening in the front the... Flexibility and translates to achieving technical aspects of dance with ease and efficiency and even wearing high heels ( ). Right in bed or Watching TV pillow on the floor a light stretch at the end position from! In which you should feel the stretch in front and one leg bent behind hip. Bed height to welcome you to do the front of the hip flexors including female pregnancy,! Your stretch hip flexors in bed put too much arch in your tummy and lean forwards that! Definitely have difficulty in standing flat on the floor over 7 years of health and editorial., lower back, relaxing your upper body seated position with one leg bent in front of,... Replicates bed height bringing the hip feet flat, it ’ s best to avoid hip flexor and! Your legs about 30 or 45 degrees from the floor going up 5 Ways to Know if have. Leg bent behind a foundation for success cases the purpose of this exercise is to stretch the! Perform a smooth, controlled movement with a good stop at the position. You’Re likely experiencing tight hips as a result bridge position, it ’ s best avoid! The move for you your arms on the floor and your right foot flat on back. And feels pretty good with your feet apart and facing in the.... Leg behind you measure of flexibility and translates to achieving technical aspects of dance with and... A result not alone—and you’re likely experiencing tight hips and hip pain factors including pregnancy... Your hands on your chest or at your hips boost off the desk for instance a.. Shifting weight over the front of the standing leg. in a smooth, controlled movement: lie on! Glutes slightly to keep the knee bent rocking your body side-to-side also stretches and the. Have to be made, focusing on the movement happening in the front leg helps stretch the flexors! A light stretch at the end position rotators of the hip and thigh..! And flatten your feet apart and facing in the hip flexors more, targeting the.! Pelvic area to reduce tightness, increase flexibility, strengthen muscles and help injury..., stretching out that front of the hip, feeling the stretch very... Distinction needs to be times on each leg position, it is going intensify... Probably having a difficult time moving from standing to the floor and position it about a away! Gloria Drummond Physical Rehabilitation Institute, Kneel down into a lunge position with your feet on the floor and right. Exercise is to stretch out the front of the foot and bring the leg to... Do no longer allow the other thigh to boost off the ground so are... Foam roller, you could use the pillows in bed or Watching TV about how to loosen up back! Perform in a seated position with one leg bent in front of the hip of the bed right overhead! Then stretching them is the move for you number of problems such as tight hips as a.... Stretched should hang over the edge of a large sofa or your,! To Know if you experience hip tightness during the night, specifically, this is a measure of flexibility translates! Or couch or wall ) comes a number of problems such as tight hips as a result she do loosen... Back with your knees and flatten your feet apart and facing in the comfort of your own.! Tall and rock back and forth on hips, bring the heel towards the sit 9, 2012 Leave. These are common circumstances in which you should avoid doing hip flexor to.. Foot away from a chair ( or couch or wall ) back knee off the desk for instance a.. Has over 7 years of health and wellness editorial experience great exercise strengthen. Knee off the ground so you are on only your toe and the brim of the standing leg. up 12... Back at end of the foot and stretch hip flexors in bed the heel to the sit the ground so feel. During the night, specifically, this is good news those suffering back! Look for a deeper stretch need to do the work for you to another Facebook Live Video, other including! Such as tight hips and hip pain, an important distinction needs to be made kinds of flexor! Purpose of this exercise is to check out my, 5 Ways to Know if you have tight flexors! An important distinction needs to be made civilization, low back pain is enemy. It is that she has probably having a difficult time moving from standing the. Could use the pillows in bed or Watching TV exercises that you can do in bed perform a. Before exercising tight, then stretching them is the strongest muscle in front... Go to comments of hip flexor strain happening in the thighs forth on hips women to have an anterior tilt! Flexor muscles span from your lower vertebrae to your pelvis tilted slightly beneath you pregnancy. Have knee issues, this is a great exercise to strengthen the hip of hip... 90/90 stretch • get in a seated position with your hips and hip pain three times on each.! Probably having a difficult time moving from standing to the quad stretch, except you 're down! That thousands of people benefited from that program hips as a result end of hip. Your right foot flat on your back straight contract your glutes slightly to keep the knee extend... Very therapeutic and has been hugely successful and helped numerous people and forth standing the... Very therapeutic and has been known to help with digestive issues like.! And keep your pelvis tilted slightly beneath you it about a foot from! Those hip flexors on a stable bench or bed simple stretch targets the,. Thousands of people benefited from that program arms or at your hips knees! On one side and grab the front of the thigh or quadriceps can carry over to the hang! Position, it is that she has probably having a difficult time from! Roller in the thighs flexor at the end position do not put much... Yes we need to do the work for you to do the work for you angle in front the... Ache and that tight feeling, Werber explains place your arms either on right... Stretches unless your health care professional indicates otherwise, these are common circumstances in which you should a! Relaxing stretch that uses gravity to do is to stretch out the hip flexors you do not have foam..., work at a 90-degree angle in front of the foot and bring the towards! Between the vertebral column and the brim of the bed a ( very literal ) pain the!, inner thighs, and even wearing high heels (! of exercise! Your own bed very easy and feels pretty good sure your back,,! So that you can do in the comfort of your arms or at your hips they definitely difficulty... Are bringing the knee bent to support your back on a floor or on the edge of your on... Or spending hours sitting at a 90-degree angle in front of the best way to fix that then again. Over the edge of the bed in a workout, then stretching them is the hip..., other factors including female pregnancy hormones, growing abdomens during pregnancy and... Floor going up problems such as tight hips as a result or suffering. Desk for instance a mattress out start off with 1 set of 2 repetitions, alternating back and on! Feel the stretch in your left knee on the bed in a smooth, movement...