Tight Hip Flexors Are Destroying Your Posture — Here's Why

Here's a phrase I want you to remember: everything is connected. Your hip flexors — specifically the iliopsoas — attach from your lumbar vertebrae, run through your pelvis, and connect to the top of your femur. When they're tight (and after years of sitting, they almost always are), they don't just cause hip pain. They pull your lumbar spine into excessive lordosis and tilt your pelvis forward. This is called **anterior pelvic tilt**. Your belly button tips forward and down, your lower back arches excessively, and your glutes essentially disengage. The result is a chain reaction up your entire spine. **The kneeling hip flexor stretch (do this correctly)** Kneel on one knee. The knee that's down is the side you're stretching. Shift your hips forward until you feel a deep stretch in the front of the down-side hip/thigh. Now here's the key most people miss: **tuck your tailbone slightly** (posterior pelvic tilt). This prevents your lumbar spine from just extending instead of actually stretching the iliopsoas. Hold 60 seconds. Breathe into the stretch. 3 sets each side. **After you stretch — activate** Stretching tight hip flexors without activating the opposing muscles is only half the job. You need to fire up your glutes immediately after. Do 15 glute bridges right after each set of hip flexor stretches. This teaches your nervous system to use the glutes instead of defaulting back to the hip flexors. Do this sequence every morning before you sit down at your desk. Your lower back will thank you. — Mike