by: Yuri Elkaim

If you sit a lot, there’s a good chance every time you stand up, you can tell that your hip flexors – the muscles running along the front of your hips – are tight.

And that’s not a good thing, because tight hip flexors can lead to back issues, posture problems, and more.

Not to mention the fact you can feel stiff and sore much of the time.

I’m going to show you three cool hip flexor stretches you can do with a broomstick that will open up those muscles and get you feeling limber. They’ll also help prevent or alleviate any back pain you might be having.

These stretches are also great for workout recovery – the repetitive movements of some workouts can also be culprits when it comes to tight hip flexors.

3 Odd (Yet Effective) Hip Flexor Stretches Using a Broomstick

1. Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

Side View of the Kneeling Hip Flexor Stretch

For this first stretch, we’re going to begin with a good ol’ fashioned hip flexor stretch.

To do this, all you have to do is kneel on the floor with your right knee bent at 90 degrees with your right foot flat on the floor, directly in front of your hips, foot pointing straight ahead. Your left knee is on the floor slightly behind you, directly behind your hip, your foot aligned in a straight line behind your knee.

Next, place the broomstick behind you so that one end is on the floor and the other end is extended above your head. Hold the top end of the stick with both hands.

Now lean forward into the stretch a bit, pressing your hips ahead while contacting your left glute. This will open up the entire front of your torso as well as your left hip.

You might want to play with the broomstick placement behind you to feel how that allows you to get deeper into the stretch.

Repeat on the other side.

2. Canoeist Stretch

Canoeist Hip Flexor Stretch

Side View of the Canoeist Stretch

To progress the first stretch and make it deeper, you’ll remain in the same position, however you’ll be holding the broomstick as if you are paddling a canoe and it is an oar.

Your left knee is forward, right knee behind you in that same squared-up alignment we had in the first stretch.

Next, you’re going to put one end of the broomstick on the floor on your left side, and the other end will sweep up toward your shoulder, hands holding either end. Now you will arch up and over to really open up that right side.

Canoeist Stretch - Front View

Front View of the Canoeist Stretch

To get into that right hip flexor more, squeeze your right glute. You will want to adjust the broom to what’s going to work best for you, maybe bringing it forward a bit, or maybe taking it back even farther.

Repeat on the other side.

3. Overhead Lunge Stretch

Overhead Lunge Stretch

Side View of the Overhead Lunge Stretch

For the final stretch, we’ll remain in that deep lunge position.

Take the broomstick up over head, hands gripping wide. Next, you’ll align the arms so that your biceps are beside your ears, to open up your chest and the entire front part of your body a little more, pushing the hips forward to make the stretch deeper.

Repeat on the other side.

Stretch and Move Those Hips

Those are three simple stretches using a broomstick that can help you open up your hips after a long day sitting at your desk.

Hopefully, however, you’re not sitting still all day – you want to be taking breaks every 20 minutes or so to get up and move around.

But no matter, you’ll be amazed at the difference opening up those hip flexors makes. It becomes a lot easier to walk, for instance, or run or do anything of your activities of daily living.

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Yuri Elkaim

Yuri Elkaim

Yuri Elkaim is one of the world’s most trusted health and fitness experts. A former pro soccer player turned NYT bestselling author of The All-Day Energy Diet and The All-Day Fat Burning Diet, his clear, science-backed advice has transformed the lives of more than 500,000 men and women and he’s on a mission to help 100 million people by 2040. Read his inspiring story, “From Soccer to Bed to No Hair on My Head” that started it all.