Sitting keeps your hip flexors shortened for hours. They adapt to this position, becoming tight and pulling your pelvis forward. This creates lower back pain, affects your walking gait, and limits hip extension. These stretches restore length. Get personalized mobility routines: Start your 14-day free trial Why This Matters Tight hip flexors tilt your pelvis forward, increasing lumbar curve and compressing the lower back. They also inhibit your glutes, reducing hip stability. Releasing hip flexors addresses multiple issues at once. The Exercises Practice these exercises in order. Each prepares your body for the next. Move slowly and respect your current range of motion. Exercise 1 JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. Exercise 2 JME 111 Placing your knee on an elevated surface, rotate your upper body back toward that elevated leg. (This will be very difficult in the office - a bed is ideal for this exercise). Exercise 3 JME 118 Push your chest forward for an extension. Exercise 4 JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. Exercise 5 JME 120 Finding stability from a wall or a chair, lift your leg behind you. Then, rotate your upper body both left and right while maintainig the extension of the one leg behind you. Tips for Success Squeeze your glute on the stretching side to deepen the stretch Keep your pelvis neutral; do not arch your lower back Hold stretches for at least 30 seconds Stretch hip flexors after sitting, not just during workouts Both sides may have different tightness; address each How Often to Practice Stretch hip flexors after any prolonged sitting. Multiple brief sessions throughout the day prevent accumulation of tightness. Build Your Mobility Practice Consistency matters more than duration. Short daily sessions produce better results than long occasional ones. simplmobility provides joint-specific routines in 2-3 minute sessions that fit into any schedule. Start Your Free Trial