Desk movement guide
Tight Hip Flexor Stretches
Open tight hip flexors with safe stretches and glute activation.
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Ease front-hip tightness from sitting and improve hip extension control.
Common symptoms
- Front hip tightness
- Low back arch with standing
- Discomfort after sitting
Likely causes
- Prolonged sitting
- Weak glutes/abs
- Running volume spikes
Exercises
Half-Kneeling Hip Flexor Stretch
2 holds each side
Steps
- Kneel on one knee, other foot forward.
- Tuck pelvis (posterior tilt), shift forward gently.
- Hold 20–30s.
Why this helps: Targets hip flexors with safe pelvis position.
Glute Bridge
3 sets of 10–12
Steps
- Knees bent, feet hip-width.
- Lift hips by squeezing glutes, not arching back.
- Pause, lower slowly.
Why this helps: Activates glutes to balance hip flexors.
Standing Quad Stretch
2 holds per side
Steps
- Stand, hold support.
- Pull ankle to bum, tuck pelvis slightly.
- Hold 20–30s.
Why this helps: Stretches rectus femoris, part of hip flexor group.
Safety first
- Avoid excessive low back arch; keep pelvis tucked.
- Stop if front hip pain sharpens.
FAQs
How long to hold?
20–30 seconds per hold, 1–2x/day for 2–3 weeks.
Can I run?
Yes if pain-free; add a short warm-up with these drills first.
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