Reclining Hip Flexor Stretch
This is a great stretch if you want to release tension after a long day, suffer from a tight back, or have been advised by a physician to stay off your feet or take it easy. It strengthens your lower back, stretches your psoas muscles and improves leg and hip flexibility. Your digestive system is stimulated from the pressure exerted on your colon from your leg and thigh.
Your psoas muscles are located on each side of your back. Chronically tight in most people, they originate at the spine around the bottom of the rib cage and run down to the pelvis and thigh bone.
1. Lie on your back, legs in a straight line and feet together. Inhale deeply.
2. Bend your right knee and draw it to your chest. As you exhale, clasp your hands on your shin, below your knee. Draw your chin toward your chest to lengthen the back of your neck. You may stretch your left leg along the floor to intensify the stretch. Remain in this position for four breaths, allowing your body to s-t-r-e-t-c-h, without force, as you become aware of your right hip.
3. Slowly straighten your right leg and inhale as you move it back to the starting position. Then exhale as you bend your left knee toward your chest. Follow the instructions in step two as you hold the stretch on this side of your body. Observe any differences on this side.
Posted on May 9th, 2008 by Jamie
Filed under: Hip Openers