Hip Flexor Release Protocol

What is Hip Flexor Release Protocol?

Sitting shortens your hip flexors, which pull your pelvis forward, compress your lower back, shut down your glutes, and cause a cascade of pain. This 5-minute daily protocol reverses 8+ hours of sitting. If you only do one mobility exercise, this is the one.

Is there evidence for it?

How do you do Hip Flexor Release Protocol?

1. 1.Couch Stretch (1.5 min each side): kneel with one knee against a wall/couch, other foot forward in a lunge. Squeeze the glute of the back leg and drive hips forward. You'll feel an intense stretch in the front of the hip. This is the #1 hip flexor stretch
2. 2.Half-Kneeling Hip Flexor Stretch (1 min each side): lunge position, back knee on a pad. Tuck tailbone under (posterior pelvic tilt), lean forward slightly. Without the tuck, this stretch is useless — the tuck is what targets the hip flexor
3. 3.Psoas Release (1 min): lie face-down with a lacrosse ball just inside your hip bone. Relax your weight onto the ball. Breathe deeply. The psoas is the deepest hip flexor — it connects your spine to your leg. When it's tight, everything hurts
4. 4.Do this every evening and before any lower body workout. You're undoing 8-12 hours of sitting in 5 minutes
5. 5.After 2 weeks: your lower back pain will decrease, your posture improves, your glutes fire better during exercise, and you'll feel taller. This is the single highest-ROI mobility investment for desk workers

How long does it take?

5 minutes daily.

Is it hard to start?

easy.

This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.