What is up Herman Nation! My name is Jeff Oriente from the YouTube channel “Fitness Oriented” and I’m here to “Orient Your Fitness In The Right Direction!”
I got some great stretching advice for y’all today that likely applies to just about EVERYONE reading this. I know this stretching advice is going to help you guys out because I am positive that the vast majority of you guys reading this are sitting on your butt for HOURS a day.
The problem with spending so much time sitting is that not only do certain muscles get weak, like your abs and glutes, but certain muscles get very tight as well. The muscles I am talking about that get ESPECIALLY tight with sitting are your hip flexor muscles.
In this article when I talk about your hip flexor muscles, the 2 muscles I’m primarily talking about are your Rectus Femoris and Iliopsoas (I’ll go into more detail on each one shortly).
When you contract your hip flexor muscles, they bring your thigh CLOSER to your body. So they are obviously valuable in performing actions like walking and running. HOWEVER, think of the position your thighs are in when you are sitting for hours a day! When you sit, your thighs are constantly flexed.
Being in a constantly flexed position makes your hip flexors especially tight. So, although this may not seem like a big deal, it is certainly no laughing matter
As you’ll shortly understand why, when your Rectus Femoris muscle and Iliopsoas become tight from sitting too much, this can lead to back pain. When either of these muscles are tight, they can lead to an excessive forward curve, or lordosis of your spine. This can then lead to compression in your back, which will cause pain.
Because both your Rectus Femoris and Iliopsoas can become tight from sitting too much, it’s a VERY good idea to stretch them. Let’s talk about that now!
How & Why To Stretch The Rectus Femoris
The Rectus Femoris muscle, as seen above, is the only Quadricep muscle to travel past your hip and attach to your pelvis. Therefore, when this muscle gets tight from too much sitting, it can tilt your pelvis forward. This forward tilt of the pelvis then drags the spine forward with it. This increases the forward curve at your lower back, which causes back compression and pain.
Now that you know WHY to stretch this muscle, let’s discuss HOW to stretch it.
My video right here will summarize the HOW part for you!
How & Why To Stretch The Iliopsoas
The muscle shown above is the Psoas Major, which combines with a muscle called the Iliacus to form the Iliopsoas. The Iliopsoas is the strongest hip flexor muscle in your body and can get very tight from sitting. As you can see, it has direct attachments to your spine. When this muscle gets tight, it can pull your spine forward and cause back pain.
Now that you know WHY to stretch the Iliopsoas muscle, let’s discuss HOW to stretch it.
My video right here will summarize this HOW part for you!
To summarize things for all you Hermanites reading this, sitting too much makes your hip flexor muscles very tight. Two hip muscles that get especially tight are your Iliopsoas and Rectus Femoris. When these muscles are tight, they can cause issues in your body like back pain. This is due to these muscles rounding your spine forward, which will cause compression in your lower back. This compression then causes back pain. So try your best to sit less and try out the stretches above and that should help you guys out!
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